Warm-up: 5 minute row or run then.. 20 meter lunges 10 meter inch worm w/ push-up PVC pipe; overhead pass through, good mornings, & rotations Front Squat: 4 x 5 @ 75% 1 x 10 @ 60% Strict Pullups: 4 x 5 (2 sets pronated grip/ 2 sets supinated grip) Ring Dips: 4 sets between 5 & 10 reps (*if you can do more than 10, add load) 10 minute AMRAP 5 hang power cleans (135/95) 20 double unders 5 shoulder to overhead (135/95) 20 double unders 5 bar muscle ups/ 3 attempts/ scale: chest