Metcon

(10 Rounds for time)

Every 90 seconds for 15 minutes, 10 sets of:
8 Ground to Overhead (75/55 lbs)
10 Burpees Over the Barbell

Weightlifting

Every 90 Seconds, (3 sets of each):

Band Pull-Aparts (30 Reps)

Wall Sits (60 seconds (weighted if possible))

Side Plank (30 Seconds Ea.