Weightlifting
Push Jerk 10-8-6-4 (Load)
Push Jerk for load:
4 sets:
#1: 10 reps @ 50%
#2: 8 reps @ 60%
#3: 6 reps @ 70%
#4: 4 reps @ 80%
Metcon
20 Min EMOM
With 2 dumbbells (50/35#)
1: 8 Devil Press
2: 10 DB Front Squat
3: 12 Push up on DB
4: 16 DB Reverse lunges
5: 20 Abmat Sit up