A.Lift

Press Hombro @ 90%1Rm

55% x 5, 65% x  5, 75% x 5, 85% x 3, 95% x 1+

B.MetCon

For time:
15 push presses @60%1rm Press
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent