Warm-Up
800 Meter Run
E2MOM for 4 Roundsadd light weight each round
5 Press in split (31X2)
5 Push Press(2 second hold in dip)
5 Vertical Jumps (effort)

Strength
Every 2:30 for 6 Rounds
3+1 Power Jerk+Jerk AHAP

Conditioning
3 Rounds: 4 Minute AMRAP
2 Rounds of: 
5 Ring Dips(strict)
10 Pull-Up
20 Double unders
in remaining time...
AMRAP of:
5 Shoulder to overhead (185/135)
10 burpees
Rest 3 Minutes After each round