Strength:

Every 75 seconds for 8 sets:
1 Front Squat + 2 Jerks
**This is from the rack. Build to challenging weight.

Metcon:

6 Rounds for time:
3 Push Jerks (155, 105)
6 Front Squats (155, 105)
9 Pull-ups
*Rx+ (185, 130), C2B
*15min cap