STRENGTH:
Push Jerk
Every 3 minutes for 6 minutes:
10 Push Jerk @ 40-50% of 1-RM Jerk
(3″ pause in dip, 3″ pause in receiving)

immediately followed by. . .

Every 3 minutes for 6 minutes:
8 Push Jerk @ 50-60% of 1-RM Jerk
(2″ pause in dip, 2″ pause in receiving)

immediately followed by. . .

Every 3 minutes for 6 minutes:
6 Push Jerk @ 60-70% of 1-RM Jerk
(60″ pause in receiving)

METCON:

EMOM for 21 minutes:
Minute 1: 18/12 Calorie Row
Minute 2: 15 Burpees Over Dumbbell
Minute 3: 20 Alt. DB Snatches (50/35 lbs)