STRENGTH
1) Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1 @80% of Push Press, every 90s.
2)Triceps Extensions: 3-4 x 12-15. No rest.
Metcon
20 min AMRAP
100ft Single Arm Overhead KB Carry 53/35
15 Burpee
15 Deadlifts 185/125
L3) 155/105
L2)135/95
L1) 115/75