Strength

Push Jerk:
– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.
Back Squat:
– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.

Conditioning

SpongeBob Squarepants

For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)