Take 8 minutes to practice double-unders in a 5 to 1 up to 5 to 5 fashion as discussed in the video for a warm-up.
Skill – Snatch balance every 30 seconds for 6 minutes without putting the bar down
Strength – 10 minutes to establish a 1RM pull-up as follows
adv. = max weighted
fit = max pullups in 1 minute
beginner = 5 x 5 hardest banded strict pullup with 90 sec rest between sets
Conditioning – run 400m for time
rest 3 minutes followed by 1 minute ME burpees to target