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Strength and Conditioning
Strength:Pause Jerk + Jerk
3 set of 2+2

Metcon: AMRAP 15
5 Bench Press 135/83
10 Pull-Ups
15 Wall Balls 20/14

Cash out:
4x200m sprints
*Rest exactly 1 min after each round

___________________________________________
Cardio Core 9am
0-20 min 
40 Back Squats 95/63
30 Russian KB Swings 53/35
20 Push-Ups

40 Front Squats 75/55
30 Russian KB Swings 53/35
20 Push-Ups

40 Overhead Squats 45/33
30 Russian KB Swings 53/35
20 Push-Ups

20-35 min 
AMRAP 15
10 Toes-To-Bar
10/7 ABC
50 Double Unders or 50 Single Under
If you are not done with part one at around the 18min. mark, consider stopping to get ready for part B.