Warm-up

Strength:

Deload week. Next week is 1RM.

Every 2min x 10min

Back Squat x 5 reps @60-70%

Conditioning:

300m Run

30 Russian Kettlebell Swings 53/35

30 Pull-ups

200m Run

20 Russian Kettlebell Swings

20 Chest to Bar Pull-ups

100m Run

10 Russian Kettlebell Swings

10 Bar Muscle-ups

Rx+ Ring Muscle-ups and 70/53

Or

300m Run

30 Russian Kettlebell Swings

30 Rack Pull-ups

200m Run

20 Russian Kettlebell Swings

20 Jumping Pull-ups

100m Run

10 Russian Kettlebell Swings

10 Jumping Chest to Bar Pull-ups