Fitness
A.
Three sets of:
Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds
B.
Three rounds for time of:
20 Kettlebel Swings
15 Pull-Ups
400 Meter Run
Performance
A.
Three sets of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps
B.
Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Pull-Ups
400 Meter Run