Split Jerks!

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk

*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk

*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

Or

Every 2 minutes, for 12 minutes (6 sets):

Behind the Neck Press in Split Jerk Position x 2 reps

Build over the course of the 6 sets.

Metcon

For time:

120 Double-Unders

60 Dumbbell Push Presses (50/35 lb DBs)

60 Dumbbell Push-Ups (hands on DB handles)

120 Double-Unders