Strength

E3MOM 15
7 Bench Press @65 – 75%
7 Pendlay Rows @As close to bench press weight as possible

METCON

E2MOM 20
1: 20/15 Calorie Bike (Fx: 15/10)
AMRAP Jumping Air Squats
2: 20 Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
3: 20/15 Calorie Ski (Fx: 15/10)
AMRAP Jump Switch Lunges
4: 20 Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5: Rest

Split dumbbell reps evenly between arms.