Strength: Push Jerk or Push Press

Warm Up:

5 @ 50%

4 @ 60%

Working sets: 5x1 Start @ 70% and build to a max for the day

Metcon:

15 min EMOM

Min 1: 5 Back Squats @ 70% 1 RM

Min 2: 12 Burpees

Min 3: Rest