Metcon:

3 Rounds:
300m Run
5 Ring MUS
15 Thrusters (65/45)
5 Bar MUs
20 Push Ups

RX+ = 4 Rounds

Strength/Skill:

Rest as needed, then NOT for time:
120 Banded Tricept Extensions (Green/Blue Bands)
*Each time you break on the Tri Ext, perform 8 Barbell or Double Dumbbell Curls