Lunges

Conditioning

"Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups"

Ring Rows or Band Assisted Strict Pull-ups ok

Anchored Sit-ups ok

CrossFit

Eight rounds for max reps of:

Muscle-ups, 20 seconds

Rest 10 seconds

Clean and jerk, 135/115#, 20 seconds

Rest 10 seconds

Muscle up subs - pull-ups and dips

Clean and Jerk sub - Deadlift, hang clean, Jerk