1.) Back Squat 4 x 9 @ 70% 20lb
2.) 4 rounds
12 Chest to Bar Pull-ups
15 Ground to Overhead 115/85lb
Note: Must be an actual lift ie. clean & jerk, snatch, deadlift into hang power snatch, whatever but no reverese curling the bar from the ground and kettlebell swinging that barbell overhead like a monkey trying the funny business with a football.
9 Broad Jumps, 1 6′ mat is standard rep
*3.) 5 x 3 Snatch from blocks @ High Hang, work up to 70% by the fourth set
*4.) 3 rounds
ME->Strict HSPU->ME Kipping HSPU
2 Muscle-ups->10 Ring Dips
10 Weighted GH Raises
5.) 50 GHD Sit-ups