Nasal Breathing Warm-up:

600m Run then 3rds of: 4 Push-up to Spiderman 6 Muscle Snatch 8 Back Squat

Strength:

Build to a 1RM Back Squat

Conditioning:

Every Minute on the Minute on the Minute x 12

1- Ring or Bar Muscle-ups x 3-5 reps or Progressions

2- Lateral Burpees Over the Barbell x 8-12 reps

3- Power Snatch x 4-8 reps