Front squat
6 x 5 reps  80% (minute 0)

Shoulder press
6 x 5 reps  80% (minute 2)

Complete a set of front squats on 0:00 and a set of shoulder presses on 2:00 and so on for 24 minutes.

Metcon - for time

Max rep burpees for 1 minute
30 pull ups
15 chin ups 
75 kbswings 24/20

Score = Time in seconds/burpee reps - the lower the result the better.

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