STRENGTH
EMOM, for 20:00, complete:
Odd: 5 Shoulder-to-Overhead
Even: Pulling Skill (see below)

Pick Something you can do for entire EMOM on the jerk. Make it hard, but not so hard you fail the last few rounds. Probably in the range of 155-185 for guys and 85-105 for girls.

The pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups
5.) 10-15 Ring Rows

CONDITIONING
Get as far as possible, in 15:00, of:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings (53-70/35-53)
Burpees

BURN! (9:30am)
AMRAP, in 25:00, of:
10 DB Push Press
7 Burpee Pull-Ups or Bar Touches
10 American KB Swings
250 Meter Row/Ski/Bike

5:00 Rest

EMOM, for 10:00, complete:
Odd: 0:45 Plank Hold
Even: 0:45 Russian Twist (35/20 DB)