Warm-up
15′ Alternating Minutes
10 cal Airdyne
10 OH Walking Lunges
60″ Squat

Skill
3 Rounds for Quality
2 Muscle-ups transitions
2 German Hangs

Strength
20 Rep Squats
1 x 20 @60% of 1RM

Metabolic Conditioning
Competitive
5×3′ AMRAP/1’R
1-1, 2-1, 3-3, etc.
H. Squat Snatch (75/55, 95/65, 115/75, 135/95, 155/110)
Box Jump (30/24)

Intermediate
5×3′ AMRAP/1’R
1-1, 2-1, 3-3, etc.
H. Squat Snatch (55/35, 65/45, 75/55, 95/65, 115/75)
Box Jump (24/20)

Intro
5×3′ AMRAP/1’R
1-1, 2-1, 3-3, etc.
H. Squat Snatch
Box Jump