Strength:
Push-Press
5-4-3-2-1

Metcon:
"Cindy"
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air-Squats

Weightlifting:
Front Squat + Pause Push Press
(3+3) @ 50% x 4

Front Squat + Pause Push Jerk
(3+2) @ 70% x 4

Pause Split Jerk
2 @ 80% x 4

Front Squat
5 @ 80% x 5

Clean Pull
3 @ 110% x 5