Strength:
Push jerk 5-5-5-5
65%-70%-75%-80%

Metcon: 16 min AMRAP
20 Dumbbell push press
10 Bike calories/ 15 Row calories
20 Weighted step up 20/10
10 Handstand push

Option B: 16 min AMRAP
14 Dumbbell push press
7 Bike calories/ 12 Row calories
14 Step up
10 Push up