Donnerstag

Strength
5 Chest To Bar Pull Up (Strict)s
Every 1 min for 10 mins.

Conditioning
As many reps as possible in 20 mins of:
25 Hanging Knee Raises
50 Jump Rope (Singles)s
15 Squat Cleans, 30/10kg
25 Hanging Knee Raises
50 Jump Rope (Singles)s
13 Squat Cleans, 40/20
25 Hanging Knee Raises
50 Jump Rope (Singles)s
11 Squat Cleans, 50/30
25 Hanging Knee Raises
50 Jump Rope (Singles)s
9 Squat Cleans, 60/40
25 Hanging Knee Raises
50 Jump Rope (Singles)s
7 Squat Cleans, 70/50

Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.