CrossFit

STRENGTH/SKILL
Push Press + Push Jerk + Split Jerk  (8 x 1 + 1 + 1.)
METCON
3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Strict Press
1e) Abmat Sit-ups