Strength
4 sets of:
Front Squat x 3-5 reps
Rest 20 seconds
Pull-ups x Max reps or Muscle-ups 3-5 reps
Rest 3 minutes
Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105#)
10 Burpee Box Jump Overs (24/20″)
