CONDITIONING
Every 3 minutes, for 30 minutes, perform:
40 Double-Unders/15 Lateral Bar Jumps
10 Snatches (95/65)
5 Bar Muscle-Ups/7 Pull-Ups/9 Ring Rows

STRENGTH:
3 rounds of:
15 KB Single-Leg Deadlifts/Leg
10 Single-Arm Overhead Sit-Ups/Arm