Warm up

Halos
pull overs
arm bar/turkish get up

Part A

10min EMOM

Push jerk
Odd: right
Even: left

Choose reps that challenge but you can maintain

Part B

7min AMRAP

Strict press
Bicep curls

Choose reps for each that allow you to keep moving

Part C

AMRAP 10mins

10 mountain climbers
10 Burpees
10 Swings
10 Squats (goblet)
30 sec rest