Split Jerks!

Weightlifting

Every 60 seconds, for 3 minutes (3 sets):

Push Press in Split Jerk Position x 3 reps

Build over the course of the 3 sets.

Followed by…

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

Split Jerk

*Sets 1-2 = 2 reps at 80% 

*Sets 3-4 = 1 rep at 90% 

*Set 5-7 = 1 rep at 95+%

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.