1) Weightlifting
Back Squat: Establish a 10rm, 2×10@-10%
2) Metcon
Alternating EMOM for 20:00 of:
Even – 5,10,15,20,25* Deadlifts 135/95#
Odd – 10 Dual KB Thrusters 24/16kg
*The 5,10,15,20,25 Deadlifts mean ascending reps through the first 5 rounds, then back down to 5, then 10, then 15, etc., to finish.