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