1) Weightlifting
Squat: Establish a 10rm, 2×10@-10%
2) Metcon
Alternating EMOM for 20:00 of:
Even – 2,4,6,8,10* Deadlifts 185/155#
Odd – 6 Box Jump Overs 24/20″ (box facing, turn on ground, no rebounding) + 6 Push Press 95/65
Rx+:
Even 275/185
Odd: 10 & 10 DB or KB 50/35
*2,4,6,8,10 Deadlifts ascending reps through the first 5 rounds, then back down to 2 and back up again for the final 5 rounds.