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Lift: Full Clean and Jerk - EMOM for 6 Mins @ 75% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Deadlift - 8 x 3 Reps @70% - EMOM
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WOD: 3 Rounds @ 95%
20 Ring Dips
20 Box Jumps - 24/20
20 Pull Ups
20 Burpees
Rest 2:1 ratio - double the work time
*Yes, there will be scaling options for the ring dips