Warm-up

Strength:

Back Squat Every 2:30 x 12:30min (5 sets)
Set 1 – 5 x 75-80% of 1-RM
Set 2 – 3 x 85-90%
Set 3 – 1 x 90-95%
Sets 4-5 – 3 x 85-87%

Conditioning:

Every Minute on the Minute x 15min

1- 20 Double-unders + 1-5 Ring Muscle-ups

2- 6 TnG Power Snatch + 4 Overhead Squats

3- 8-10 Front Squats (same weight on barbell)

Finish:

2-3 sets

30sec Plank Hold + 30sec Hollow Hold + 30sec Supine Plank Hold Rest 30sec