Baseline & Warm up:
ROM Drills ~5 minutes
“Mat Chan" Warmup

Conditioning:
5x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)

Strength:
Complete as many rounds and reps as possible in 7 minutes of:
10x power snatches (115#/75#)
3x chest to bar pullups (or just pullups)

Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (95#/45#)
Push ups
Lateral jumps over the bar x2

1 Rep Max Power Clean [155#]

Durability:
Tabata Jump Rope (8x :20 on :10 off)

Stretch + Hydrate & Fuel