Weightlifting
Overhead Squat for load:
Every 2 min for 5 sets
#1: 6 reps @ 50%
#2: 6 reps @ 60%
#3: 5 reps @ 70%
#4: 4 reps @ 75%
#5: 4 reps @ 80%
Metcon
3 Rounds of:
10 Handstand Push-Ups
10 Dumbbell Hang Power Cleans (2×50/35 lb)
50 Double-Unders
Rest 1 minute
Then, 3 Rounds of:
10 Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads (2×50/35 lb)
50 Double-Unders