Weightlifting
Every 3 minutes, for 12 minutes (4 sets):
Back Squat (6)
Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.
Metcon
Against a 4-minute running clock, perform a total of 3 sets of:
Run 400 Meters
Max Reps of Single-Arm Overhead Dumbbell Squats (50/35 lb DB or KB)
Run 400 Meters
Max Reps of Single-Arm Overhead Dumbbell Squats (50/35 lb DB or KB)
Rest 2 minutes between sets