Warm-up

Conditioning: Time Cap 30min

400m Run

45 Air Squats

40 Russian Kettlebell Swings 50/35

35 Pull-ups

30 Sumo Deadlift High Pull with Kettlebell

400m Run

45 Air Squats

40 Russian Kettlebell Swings

25 Chest to Bar Pull-ups

20 Sumo Deadlift High Pull with Kettlebell

400m Run

45 Air Squats

40 Russian Kettlebell Swings

15 Bar Muscle-ups

10 Sumo Deadlift High Pull with Kettlebell

or

400m Run

45 Air Squats

40 Russian Kettlebell Swings

35 Jumping Pull-ups

30 Sumo Deadlift High Pull with Kettlebell

400m Run

45 Air Squats

40 Russian Kettlebell Swings

25 Jumping Chest to Bar Pull-ups

20 Sumo Deadlift High Pull with Kettlebell

400m Run

45 Air Squats

40 Russian Kettlebell Swings

15 Jumping Bar Muscle-ups

10 Sumo Deadlift High Pull with Kettlebell