Warm-up

Strength:

4 sets

Dumbbell Bench Press 12-10-8-8

Rest 30sec

Strict Pull-ups 8-8-8-8

Rest 60sec

Conditioning: Time Cap 18min

25 Double-unders

20 Pull-ups

20 Alternating Dumbbell Snatches 50/35

25 Double-unders

10 Chest to Bar Pull-ups

10 Alternating Dumbbell Snatches

25 Double-unders

5 Bar Muscle-ups

25 Double-unders

10 Alternating Dumbbell Snatches

10 Chest to Bar Pull-ups

25 Double-unders

20 Alternating Dumbbell Snatches

20 Pull-ups

25 Double-unders

Or

25 Double-unders

20 Pull-ups

20 Alternating Dumbbell Snatches

25 Double-unders

10 Jumping Chest to Bar Pull-ups

10 Alternating Dumbbell Snatches

25 Double-unders

5 Jumping Bar Muscle-ups

25 Double-unders

10 Alternating Dumbbell Snatches

10 Jumping Chest to Bar Pull-ups

25 Double-unders

20 Alternating Dumbbell Snatches

20 Pull-ups

25 Double-unders