Lifestyle (Barbell Free)

Every 2 min for 5 sets
5 Alt. DB Snatch + 5 Goblet Squats + 5 Ring Rows (pull-ups) + 5 Push-ups (ring dips)

3 rounds (20 min CAP)
800m Run
160 Single Skips
21 DB S2OH

Performance

Every 2 min for 5 sets
1 Squat Snatch + 3-5 Muscle-up (Bar or Ring)
*Bar or Ring

3 rounds (20 min CAP)
800m Run
80 DU’s
21 S20H (50/30kg)