Conditioning 10 Muscle ups,  (30 pull ups and 30 dips in place of MU's)

400 meter run

50 Box Jumps 24/20

50 Double Unders (150 singles)

50 DB Thrusters

50 KB Swings

400 meter run

10 Muscle ups,  (30 push ups, and 30 dips in place of MU's)

Strength

Back Squat  5 x5 @70%

Cleans  5 x 5 @70%

Dead lift 10 reps x 5 sets @ 50% - 65% these are to be fast reps with 1 minute rest between sets.

Push Press  5 reps x 5 sets @ 50 - 65% with 1 minute rest.

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