Warm-up

Strength:

Bench Press

Take 15min to build to a 3RM

Conditioning:

5 Bar Muscle-ups

10 Squat Clean & Jerks 155/105

15 Lateral Burpees Over the Barbell

20 Toes to Bar

25 Wall Balls 20/14

Rest exactly 2min and REPEAT in the opposite order, beginning with wall balls

OR

10 Pull-ups or Ring Dips

10 Squat Clean & Jerks 115/75 

15 Burpees

20 Hanging Knee Raises

25 Wall Balls 14/10

Rest exactly 2min and REPEAT in the opposite order, beginning with wall balls