Strength
EMOM x 8
Odd: 2 Power Snatches @ 70%
Even: 2 Back Squats @ 75%

Conditioning
“Pump House”
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
200 Meter Run*

*Following each round

Extra Work
5 Sets* of:
5 Weighted Chest to Bar Pull-ups
5 Kipping Chest to Bar Pull-ups
5 Bar Muscle-Ups

rest as needed between sets

*The goal is to complete the entire giant-set without coming off the bar. Use a dumbbell between legs and drop weight after third rep without coming off the bar.

*Programming modified from Ben Bergeron’s CompTrain