1) Weightlifting

Bench Press: Establish a 10rm, 2×10@-10%

2) Metcon

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

Men lunge 95 lb.

Women lunge 65 lb.