Warm Up
Short lap, then:
EMOM 6 Mins
3 EB OHS
3 Situp to Straddle
3 Kipping Pull Up

MOB
Athlete's Choice

WOD

A. Long Pause Front Squats
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. 

B. Double Jerks
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

C.
Three rounds for time of:
250 Meter Row
12 Toes-to-Bar
8 Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups

Rest 5 minutes, and then repeat (yes, the entire workout)

D. 
3x10 Strict Pull Ups
3x8/side DB Front Laterals
3x8/side DB Side Laterals

Comment