Warm-up

Strength:  

4 sets

2 Front Squat + 3 Back Squat

Conditioning:

15-12-9

Thrusters 75/55

Hanging Knee Raises

Rest exactly 2min

12-9-6

Thrusters 95/65

Pull-ups

Or a higher skill version:

15-12-9

Thrusters 95/65

Toes to Bar

Rest exactly 2min

12-9-6

Thrusters 115/75

Bar Muscle-ups