STRENGTH/SKILL
Fitness
Three sets of:
Single-Arm Overhead Dumbbell Press x 6 reps each arm @ 2111
Rest 90 seconds(stick to the tempo)
Ring Dips x Max Reps @ 2111
then…
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3-4 reps @ 80-83%

OR
Performance
Every 2 minutes, for 12 minutes, complete (6 sets):
Set 1 – Jerk x 4 reps @ 65%
Set 2-3 – Jerk x 4 reps @ 70%
Set 4-6 – Jerk x 4 reps @ 75%
Hold the receiving position for 2 seconds.
then…
In 15 min build to today’s heavy…
1 Pause Back Squat @ 33X1 + 3 Back Squats (no tempo prescription)

METCON
Four sets for time of:
Run 400 Meters
Pull-Ups x 15 reps
Low-Bar Sled Push x 50′ (this should be heavy but you should be able to push the entire 50′)
Rest 2 minutes