Strength:
4 Sets
10-12 alt. Front Rack Lunges
8-10 BB Bent Over Row
Use Same Barbell
Conditioning:
2:15 on / 1:15 Off
100m Run
9 Snatches
Max Muscle Ups / Pull Ups
As Many Rounds Until You Finish
20 Muscle Ups / 40 Pull Ups / 60 Ring Rows
Cap Is 5 Rounds Max
Comments