Warm-up

Strength: Push Press 3×8 @70-75% You can increase across the 3 sets

Conditioning: Second version scaled down

As Many Rounds and Reps as Possible in 5min of:

400m Run Buy-in, then

12 Thrusters

12 Toes to Bar/Hanging Knee Raises)

Rest 2min

As Many Rounds and Reps as Possible in 5min of:

400m Run Buy-in, then

9 Thrusters

9 Chest to Bar Pull-ups/Pull-ups

Rest 2min

As Many Rounds and Reps as Possible in 5min of:

400m Run Buy-in, then

6 Thrusters

6 Bar Muscle-ups/Pull-ups