Strength:

shoulder press 5, 3, 1+ or new 1rm (75, 85, 95%)

Metcon:

Rx

Amrap in 20 min of:

run 200m

15 box jumps, 24/20

21 sit-ups

Scaled

Amrap in 15 min of:

run 200m

9 box jumps

15 sit-ups

Post loads and rounds plus extra reps.