Warm-Up:

10 minute Coaches Choice

Strength:

Take 15 minutes to build to a heavy Split Jerk

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups (chest-to-bar pull-ups if you got them)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
3 Handstand Push-Ups or Partial Wall Climb to Shoulder Tap
6 Ring Dips or Stationary Dips
9 Toes to Bar or V-Ups