Shoulder Press:
-5 @ 60% of 1RM
-5 @ 65% of 1RM
-5+ @ 70% of 1RM

Metcon:
With a continuously running clock do one clean (155/105) the first minute, one HSPU the second minute, two cleans the third minute, two HSPU the fourth minute, three cleans the next, three HSPU the next…… continuing as long as you are able.
Use as many sets each minute as needed

Abs:
4 rounds of:
-10 weighted sit ups
-45 second plank

Press: 85(5), 95(5), 105(5)
Metcon: For cleans, failed on the round of 9 (completed 7 reps that round, then 2 more after the min). For HSPU, failed on the round of 5 (completed 2 reps that round, and another 1 the next round)
Abs: just used a 10# plate