Warm-up

Strength:

Every 2min x 10min

Push Press x 3 + Push Jerk x 2

Conditioning:

Hold the bell by the handles in front of you like a front squat. The bell does not rest on the body.

For total time. Time Cap 10min

14-10-6

Deadlifts 185/135

Air Squats

Rest 2min

12-8-4

Deadlifts 225/155

Kettlebell Goblet Squats 53/35

Finish:

Tabata Hang from Rings or Foot Assisted Hang from Bar

(8rds of 20sec work, 10sec rest)