Warm Up
2 Rounds of:
Box Jumps, 20 reps
Squat Rack Squats, 20 reps
Push Press, 20 reps

Section 1
Strength Work
Barbell Clean Drill
6 reps each of following movements x 3 rounds
1. Slow Shrug
2. Speed Shrug
3. Jump Shrug
4. Low Hang Jump Shrug
5. Low Hang Clean

1 rep each of following movements x 6 rounds
1. Low Hang Slow Shrug
2. Low Hang Jump Shrug
3. Low Hang Clean

Section 2
Tabata Work:
Turkish Get Ups – 1 minute work, 30 seconds rest x 4 rounds
Score = lowest reps in any of the 4 intervals

Paralette L-Sit Work

Section 3
Max Rep Pull Ups

Section 4
Rope Climbs and Ring Work