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Warm up 10 - 20 - 30 - 20 - 10
Cals Bike
Double Unders Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds
Olympic Lifting -
A. Build to a 1RM Split Jerk
B. Build to a 5 rep Max Front Squat
Gymnastics
Max Muscle Ups Unbroken
or
Max Top of Ring Hold
Conditioning
10 Min Max Cals on Bike