Weightlifting

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

Rest 60 seconds

Banded Face Pulls x 15 reps @ 21X1

Rest 60 seconds

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)