Strength:
5x3 Bear Complex
Squat clean -> push press -> back squat -> push press

Metcon:
15 minutes AMRAP:
9 Deadlift (155# M, 95# W)
12 hand release push-ups

15 box jumps

I used only 45# on the bear, I could have definitely used more, but since we were doing a Metcon too I didn't feel like killing myself.

For the metcon, I used Rx'd weight on the deadlift, did hand release push-ups on my knees, and instead of jumping (right foot/ankle still bothering me) I did step ups on the soft bench...I think the softness of it gives it an added degree of difficulty b/c you gotta stablize yourself a little more than you would if you were stepping up on a regular flat hard box. Or maybe I just tell myself that to feel better :).

Anyways, 5 rounds (I am SLOW) + 6 step-ups