Warm-up

Strength:

Every 45sec x 12 sets

Deadlift x 1 rep @75%

Conditioning:

No Rx today. Use the time to work on some skills such as: Switching hands/dumbbell in the air vs. on the ground, NO single-unders, higher skill pulling movement.

Every Minute on the Minute x 20min

1- 8 Alternating Dumbbell Snatches + 20 Double-unders or Crossovers

2- Pull-ups, Chest to Bar Pull-ups, Bar Muscle-ups or Ring Muscle-ups x 30-45sec

3- 60sec Max Calorie Bike

4- Rest