Sustainability

Any time you are making large scale changes you run the risk of thinking that more is the answer.  Sometimes more is just too much.  The trick with creating lasting change is to ensure that you are not doing too much all at once.  One step at a time then move on the next step.  This will help build habits and strengthen decision making processes.  When you make several large scale changes all at once it is much harder to continue it with success.  

Strength:

bench press 5x5 @ 35% + 25% chains

Met Con: 

EMOM x5 Minutes
10 Burpees
then, 
AMRAP in 10
10 Front Squats
15 Push ups
10 Box Jumps