Push Press!

Weightlifting

Four sets of:
Push Press x 4 reps
Rest 30 seconds
Prone Plank x 90 seconds
Rest 2 minutes 

Metcon

Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.