Strength and Skill
7 sets of 2 squat snatch
Rest 5-10 minutes then
In 8 minutes:
row 1000 m
with remaining time:
1,1; 2,2; 3, 3; etc
muscle ups (Scale to 3 pull-ups and 3 Ring Dips for each 1 Muscle Up)
box jumps (24/20)
Warm-up
400 m run / 500 m row
10 Pass-Throughs
10 Overhead Squats
Burgner Warmup
10 Pull-ups
10 Box Jumps
20 Second Hamstring Stretch with Bands (each leg)
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