Warm-Up
EMOM for 10 Minutes
Odd: 3 Strict Pull-Up
         6 Push-Ups
         9 Air Squats
Even: 3 Box Jumps (add height each round)

Conditioning
Partner AMRAP! 15 Minutes
Teams of 3:
P1: Sandbag Chest Hold (150/100)
P2: 5 Thrusters (135/95)
      10 Double Kettlebell Clean (32/24kg)  
      5 Muscle-Up (sub burpee pull-Up) 
P3: Rest

Finisher
3xa+b
7 Reverse grip bent over row (medium heavy. leave some in the tank)
21s (7 lower half bicep curl, 7 upper half bicep curl, 7 full bicep curls)