Warm Up
Pull up skill/strength work
Negatives
Kip swings
Strict butterfly circles
Strength
Every 2:00 x 5 sets:
3 hang squat cleans
You may build across sets, but stay light enough to be able to cycle these.
Conditioning
AMRAP 12
5 hang power cleans (95/65#)*
10 front squats (95/65#)*
20 alt DB snatches (50/35#)
40 double unders
*RX+: 125/85#