STRENGTH
4 rounds of:
10 Push Jerks (AHAP)
1:00 Max Calorie Bike/Row/Ski
1:30-2:00 Rest

CONDITIONING
EMOM, for 10 minutes, complete:
8 Front Rack Lunges (95-115/65-75)
Max Russian KB Swings

Score is total number of swings. Modify the weight of lunges so that you can get atleast 10 swings per minute.