A) EMOM x 4-6 sets

Station 1: 20 double unders + 8 pull-ups

Station 2: 8-10 dual DB hang clean and jerk (35/30-55/35ish)

Station 3: 6-10 box jumps + step down

Station 4: 200m run

Station 5: rest

 

B) 3 sets for quality:

– 3 TGUP / arm

– 8/side single leg DB/KB Romanian deadlifts

*If single leg isn’t attainable perform 10 regular RDLs.