Virtual:

Strength: 

5 sets with :30 rest after each movement

1a) DB Curl and Press x 10 reps each side

1 b) DB row x 10 each side 

METCON:

Then 10 minute AMRAP: 

5 burpees

10 DB hang squat clean (5/5)

 

Gym:

Strength:  

Your Next Lift 3 sets of 3 reps with 2:00 rest in between.  Shooting for about 80-85%.

Metcon

5 Rounds with Rest 2 minutes after each Round:

(Challenging weight, lunges will be most challenging, so base on that)

5 Hang Power Clean
10 Front rack Reverse Lunge
:30 second racked hold