EMOM Thrusters and Burpees

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Every minute on the minute (EMOM) for 10 minutes . . . 
   - 7 thrusters
   - 3 burpees

(from Crossfit Invictus)

DH: 44#
KZ: 44#
LP: 33#
BH: 20# (10# dbs)
MaTo: 30# (15# dbs)