Weightlifting:
Shoulder Press (5RM)
95% x5
90% x 5+ (limit to 10 reps)
90% x 5+ (limit to 10 reps)
Metcon (Time)
Alternating rounds with a partner for 10 total rounds:
15 Calorie Row
10 Burpees over the Rower
10 Alternating KB Push Press (2×53#/2×35#)
Make every round a sprint!