Warm-up

Strength:

Every 2min x 10min 5 sets Front Squat (no tempo)

5×65% 4×75% 3×80-85% 2×85-90% 1×90%+

Conditioning:

400m Run

30 Pull-ups

300m Run

20 Chest to Bar Pull-ups

200m Run

10 Ring Muscle-ups

Or

400m Run

30 Pull-ups or Jumping Pull-ups

300m Run

20 Jumping Chest to Bar Pull-ups

200m Run

10 Hand Release Push-ups + 10 Strict Pull-ups*

*Use band if needed