Barbell Warm-up

Barbell Cycling:

Every Minute on the Minute x 6min

5 Hang Squat Cleans

Conditioning:

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

4 Alternating Single Arm Devil’s Press

8 Single Dumbbell Box Step Overs

12 Pull-ups or Chest to Bar Pull-ups

24 Air Squats

Finish: 3 sets

L-sit or Knee Tuck on boxes or rings x 30-45sec

Superman Punches x 10-15 reps