Weightlifting (Either/Or for strength)

Every 90 seconds, for 15 minutes (10 sets):

Snatch (1.1 reps @ 80-90% of 1-RM Snatch)

(pause 5-10 seconds between singles)

OR

Front Squat (2 reps @13X1 )

*Build to 2 heavy pause Front Squats by the last set

Metcon

Five rounds for time of:
6 Overhead Squats*
12 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. If you have poor thoracic or overhead mobility, please do front squats instead.