Warm Up:
4 Rounds:
100m Run or 200m Row
5 PVC Pass Throughs
5 Burpees
5 Pull Ups or Ring Rows
5 Sit Ups

Strength:
Hang Power Clean
5-5-5-5-5
These working sets of 5 should be at a moderate weight. If you know your max Hang Power Clean use around 70%. If you aren’t sure of the number take some warm up sets to get to a weight that you can complete 5 reps without dropping the bar but it is on the “heavier side”

Workout:
5 Rounds:
50 Double Unders or Singles
10 Chest-to-bar Pull-ups INT- Pull Ups(Any Progression) BEG- Ring Rows
10 Toes-to-bars INT- Progressions BEG- Knee Raises or Sit Ups
10 Ring Dips INT- Banded or Jumping Negatives BEG- Bench Dips
–Coaches Notes–
There are a bunch of technical parts to this workout. They are also movements that you have been working on. If that’s the case start your rounds with the progression above where you typically work and IF you have to switch to your “Normal” progression to finish the set. Keeping proper progression in mind this workout could take as fast as about 12 minutes upwards of around 20.

Optional Accessory Work:
Option 1:
Hollow Rocks or Hollow Hold to Super Man
30-40 Reps

Option 2:
Tricep Extensions
3×8
Use either a band or Dumbbells for these