Warm-up Strength: Every Minute on The Minute x 10min 1- High Box Jumps x 3-5 reps These should be much higher than your typical box jump in a workout. 2- Ring Dips or Box Dips x 6-8 reps Conditioning: 3rds 1min Single Dumbbell Box Step Overs 35/25 24/20 1min Hand Release Push-ups 1min Ab Mat...Read More

Warm-up Strength: Back Squat 5×60%, 3×70%, 2×80%, 2×90%, 1×95% Conditioning: 21 Squat Cleans 135/95 30 Pull-ups 15 Squat Cleans 20 Chest to Bar Pull-ups 9 Squat Cleans 10 Bar Muscle-ups OR 21 Squat Cleans 95/65 30 Jumping Pull-ups 15 Squat Cleans 20 Ring Rows or Pull-ups 9 Squat Cleans 10 Jumping Chest to Bar Pull-upsRead More