• Ring Dips x 6-15
• Box Jumps x 10-15
• Overhead Squat x 6-10

Strength:

5 Sets (Top every 90 Seconds)

• 1 Power Clean + 1 Full Clean
• Perform 10-20 Double Unders between sets

Skill:

• Toe to Bar

• 150m Run
• Double Unders x 10
• Toe to Bar x 4
• Burpee x 3

*Each round increase double unders by 10 reps, toes to bar by 4 reps, burpees by 3 reps.  For example round 1 perform 200m run, 10 double unders, 4 toe to bar, and 3 burpees.  Second round perform 200m run, 20 double unders, 8 toe to bar, and 6 burpees

• Weekly Challenges
• Mobility