STRENGTH:
Split Jerk
EMOM for 15 minutes :
1 rep @ 90%-95%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique.

METCON:
Four sets for max reps/calories:
60 Seconds of Rowing
60 Seconds of Muscle-Ups
60 Seconds of Wall Ball Shots (30/20 lbs)
60 Seconds of Burpees
60 Seconds Rest