Warm up
300m Run
30 lunges
200m Run
30 Mountain Climbers
100m Run
:60 Second squat hold while holding a plate out in front of you
Then 15 DB Power Cleans @ Workout weight

Strength
4 sets of 4 front squats at around 80 percent.
Between sets 16 lunges (8 each leg) with your dbs that you are using for the workout

AMRAP 16 Minutes, alternating full rounds w/ a partner
8 DB Power Cleans 50s/35s
1 Rope Climb

Athletes who are proficient at climbing rope should alternate between rounds of Legless and rounds of standard climbs.
CONDITIONING
Feel: Muscular Overload
Pacing: Reach
Target Score: 12-16 Rounds Firebreather: 24+ Rounds

Scaling
DB Power Cleans: Should always be 1 set
Rope Climb: Strict/Banded Strict Pull Ups. 4 reps = 1 climb or 2 pulls from the ground
*if you have a team that can both can do muscle ups and we are short ropes you could scale up to 3 ring muscle ups per round.