20 Double Unders
12 HEAVY Russian Swings
8 Scap Pull Ups
10 Empty Bar Low Hang Squat Snatches
Below the Knee Hang Squat Snatch 2-2-2-2 (75 percent of 1rm, drop and reset between REPS) rest 2-3 minutes between sets
*not from the floor, just below the knee
Pull Up *scale banded pull ups, jumping pull ups or ring rows
Overhead Squat 75/55lbs
This one is all gas pedal. 5 minutes-ish or less
Pull Ups should not take more than 2:00, 1:30, and 1:00 in each respective round. Athletes should be able to do nearly half of the round of 27 before coming off the bar, otherwise scale reps to 21-15-9 or less. -Athletes should be able to do at least 20 unbroken OH squats at whatever weight you pick. Otherwise reduce it further. If mobility is the limiting factor, athletes can front squat.
Extra, grab a rower and head outside for this extra cardio piece.