Warm-up

Conditioning:

For Max Reps in Each Minute:

Alternating Dumbbell Snatches x 60sec

Double Dumbbell Front Rack Reverse Lunges x 60sec

Pull-ups, Chest to Bar Pull-ups or Bar Muscle-ups x 60sec

Double-unders x 60Sec

Rest 1min

Then, @ 5:00 on the clock for time, the # of reps you got in each minute of each movement in the same order.

Strength:

Back Squat 8×65% 8×70% 6×80% 4×85%

Finish:

If you have the time, spend 5min cooling down on a bike or walking, then couch stretching.