Warm-up

Strength: Every 2min x 12min

Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk

Conditioning:

As Many Rounds and Reps As Possible in 12min of:

6 Renegade Row

12 Ball Slam

18 Dumbbell Lunges

24 Russian Twist w/ ball

Finish:

3 sets 6-8 Strict Chin-ups 15-20 Triceps Press