Warm-up:

200m Run then 3rds of:

5 Strict Chin-ups

5 Romanian Deadlifts

5 Thrusters

Strength & Skill:

Every Minute on the Minute x 10min

1- Deadlift x 5 reps Touch and Go, double overhand grip.

2- Ring Muscle-ups, Bar Muscle-ups or a Progression/Modification x 2-5 reps

Conditioning:

As Many Rounds and Reps As Possible in 10min of:

15 Toes to Bar

30 Thrusters 65/45

45 Double-unders

Or

15 Hanging Knee Raises

30 Thrusters 55/35

90 Single-unders or 45 Double-unders