Sunday TABATA

          Tabata - 16 minutes

Deadlifts (185/135)

Hang Powercleans (135/95)

Front squats (115/85)

Push press (95/65)

* Tabata is 20 seconds work/ 10 seconds rest (8 rounds)

** take 30 seconds after each exercise to take weight off

Another option -

Bench press drop sets

Then- Metcon 

100 TTB

EMOM- 10 jump squats