Push Pull Flop Jump

Strength

12min EMOM

min1: 6 Push Press (floor)
min2: Pull-up tech
L1: 2 beat swings + 1/2 pull-up + pull-up attempt
L2: 2 kipping pull-ups + 2 chest to bar (or attempts) or 5 progressive butterfly circles
L3: 1 pull-over + 1 Pull-up + 1 C2B + 1 BMU
*add 1 rep to one of the mvmts each round
min3: Rest

MetCon

4 x 3min rounds, on 1min rest

12 Push Press 115/75 (Rx+ = 135/95)
12 Pull-ups (Rx+ = C2B)
AMRAP Burpee Box Jump Overs 24/20 w/ remaining time