400m Run

20 Burpees

10 Overhead Squats  135#/93#

3 times.

Then.

21-15-9

Press  85#/58#

Pull Ups

Post times.

Coaching Tips:  The goal is to work on the OH squats in a fatigued state.  The load is rather heavy for most, so you can approach this workout not so much as a pure met-con, but as a strength biased workout.  This all depends on where you are in the progress of your OH squat.  For the second workout, make sure you keep your knees lock while pressing.  Any knee bend changes the movement from a press to a push press.  That's not what we're asking for in this workout. Press only. 

Make sure you open up your hips and your shoulders at the top of your burpee jump.  You must leave Earth!  Alex shows you how it's done.