10m - Dynamics - 3 rounds at a warm up pace of run down & back three times, 10 good mornings, 10 kip swings.

FT:

30-20-10 Alt. Dumbbell Snatches 50/35lbs

30-20-10 Box Jumps 24”/20” (no rebounding allowed)

15-10-5 Bar Muscle Ups

*This workout is performed 30 DBS, 30 Box Jumps, 15 BMU, 20 DBS, etc...