Split Jerks!

Weightlifting

Every 2 minutes, for 14 minutes (7 sets):

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk

*Set 5 = 1 rep at 95% of 1-RM Split Jerk

*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

Or

Every 2 minutes, for 14 minutes (7 sets):

Push Press x 2 Reps 

*Build to a heavy but perfect Double

Metcon

Three sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.