Warm-up: Joint Mobility/Dynamic

Strength:

1. 3 Rounds of the following

3-5 Reps Clean Grip Deadlift
3 Reps Weighted Pullups

*Rest 2-3 Minutes after your Pullups
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets, do not exceed 80% of your working 1rm Deadlift. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so.

2. 5 Rounds: Every 60-90 Seconds perform the following

3 x Ring or Stationary Dips, 3 x KettleBell Crush Curl

*Dips may be performed as weighted efforts

Conditioning:

15-12-9

Hang Power Clean 135/95
Pushups
Toe 2 Bar

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)