Warm-up

Strength:

Every 2min x 10min

2 Push Press + 2 Push Jerk

Build over the sets, but make sure you maintain the proper mechanics for each movement. Try to go a little heavier than last week which was 3 + 2 reps.

Conditioning:

As Many Rounds and Reps in 5min of:
10 Dumbbell Front Rack Reverse Lunges 35/25
30 Double-unders
15 Pull-ups

As Many Rounds and Reps in 5min of:
10 Dumbbell Front Rack Reverse Lunges
30 Double-unders
12 Chest to Bar Pull-ups

As Many Rounds and Reps in 5min of:
10 Dumbbell Front Rack Reverse Lunges
30 Double-unders
9 Bar Muscle-ups

Rest 1:00 between sets

Rx+ Alternating Pistols