Snatches or Squats!

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
2 Power Snatches + 1 Overhead Squat

Or 

Every 2 minutes, for 16 minutes (8 sets):
2 Tempo Front Squat @30X1 + 1 Front Squat 

Metcon

For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

*Alternative – Barbell Front Squats