Warmup

400m run
Lunges, push-ups, planks, up/down planks

Strength

5x4 Push Press

Worked from 75#, to 95, 105, 125, 135, 145, 155, to 175#.

MetCon

1200m run
45 Thrusters @ 75# (3x15)
45 pull-ups (bits at a time)

Finished this just under the 20 minute time cap. The run took 7:30. Thrusters were 3 sets of 15, but I had to gasp for air between sets. Pull-ups took several minutes; got those in sets of 1, 2, 3, 4 and a couple 5's.