Saturday

Weightlifting
Push Press (1-1-1-1-1-1-1)
Push Jerk (1-1-1-1-1-1-1-1)
Beat your push press by 10 or 20%, enough to learn the difference in efficiency between the two lifts.

Metcon
Metcon (Time)
For time:
21 Toes to bar
30 air squats
15 Toes to bar
40 Air Squats
9 Toes to bar
50 Air squats