Warm-up

Strength:
Every Minute on the Minute x 10min
1- Strict Pull-ups x 7-9 reps
2- Strict Handstand Push-ups x 7-9 reps

Conditioning:

No Rx today. Pick a barbell weight that you can keep touch-n-go and unbroken.

Every Minute on the Minute x 15min

1) 3 Power Snatch + 6 Overhead Squats

2) Pull-ups x 8-12 reps or Ring/Bar Muscle-ups x 3-5 reps

3) 6 Hang Squat Cleans