Metcon

3 rounds of 20sec work/ 1:40 rest (12 working sets)
1. hang power clean (70%/1RM)
2. dumbbell goblet squat
3. erg
4. sled push
5. rest 2min

Go all out in every interval!

Bodailua

4 x E3MOM

6+6 kb 1-arm overhead tricep extension
8-12 plate bicep curl
12-15 banded tricep extension