Warm-up

Strength:

Overhead Squat @3211 4×3

Workout of the Day:

Every Minute on the Minute x 16min

1) Muscle-ups or Bar Muscle-ups x 3-5 reps

2) Row x 45sec

3) 5 Hang Power Snatch + 15 Double-unders

4) Hollow Hold x 30-45sec