Warm-up

Skill:

Every Minute on the Minute x 8min

30sec of Pull-up work*, 30sec of rest

*This could mean rack rows, strict, kipping, or butterfly pull-ups. For those of you that are proficient at kipping/butterfly, do not accumulate more than 100 reps.

Conditioning:

1000m Run

3rds of

15 Hang Squat Cleans 75/55

10 Lateral Burpees Over the Bar

1000m Run