Squat Clean and Jerk
Work up to 80-85% of your 1 rep Max.
Then complete 8 sets of 1. Use the same weight for all 8 sets.
Metcon
For time
50-40-30-20-10
Double Under's
2-4-6-8-10
Lateral Facing Burpees over the Bar
10-8-6-4-2
Push Jerks (95/65, Rx+135/85)