Strength:
3×5 seesaw kb or db shoulder presses
Metcon:
Rx
Tabata db shoulder 2 overhead, 50/35
rest 1 min
Tabata jumping air squats
rest 1 min
Tabata toes 2 bar
rest 1 min
Tabata push-ups w/ hr (thighs off floor)
Scaled
Tabata db shoulder 2 overhead
rest 1 min
Tabata air squats
rest 1 min
Tabata hanging knee raises
rest 1 min
Tabata push-ups w/ hr
Post loads and total reps to comments.