Strength

Every 90 seconds for 7:30 (5 sets):

Bench Press

1x8 at 60-65%

3x6 at 65-70%

Max Reps at 75%

--1:30 rest/transition--

Every Minute on the Minute for 5 minutes:

15sec Max Strict Pull-ups

MetCon:

4 Rounds:

2-minute time block

30 Single KB Hang Clean & Jerks

Max Double Unders with remaining time

--1 minute rest between rounds--

*Pace: 60-80 seconds for clean & jerks, 20-50 double unders each round

Beginner: DBs if needed, Line Hops

Intermediate: 35/26, Single Unders

Advanced: 53/35

Sport: 70/53