strength
CF power
Front squat
1X3 70%
1X3 80%
90% X3+

CF varied
Push press
3 x 3 (AHAP)

Metcon
EMOM for 16 min

Odd: 2 C&J
Even: 1st set: 8 over the burpee
2nd set 7 over the bar burpee
3rd set 6 over the bar burpee
etc.

Start C&J with approx 50% of 1 RM and climb steady to heavy weight
Burpees decreace every round