A)

3 sets:

3-5 muscle ups or strict chest to bar x 7

40 double unders

10 strict HSPU

 

B)

5 sets:

Squat cleans 1.1

(rest 8-10 sec between each single)

rest 2-3 minutes between each set

 

C)

Back squat

set 1) 4 reps @ 75%

set 2) 3 reps @ 80%

set 3) 2 reps @ 85%

set 4) 1 rep @ 90%

set 5) max reps at 80%

 

D)

3 rounds for times:

40 double unders

30 wall balls (20/15)

20 Kettle bell swings (70/53)

10 box jump overs (24/20)

rest 3 minutes between each round