Strength/Gymnastics
Every :90 for 12:00 (4 Alternating rounds of each)
A1. 5 Overhead Squats
A2. 3-5 Bar Muscle-ups -or- 5-10 Kipping Pull-ups -or- 5 Banded Strict Pull-ups w/ 3 second negative
*Overhead Squats: Use a challenging weight that you can complete 5 solid unbroken reps with.
Conditioning
5 rounds for time:
- 30 Double Unders
- 10 Alternating DB Squat Snatches (50#/35#)
- 10 Over-the-DB Burpees