Warm-up:
3 rounds:
5-10 Push-ups
3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)
HS walk 25 feet or Bear crawl 25 feet
Strength:
1) Find a Push-press 2RM
Strength/skill:
2A) 5x3 Drop Snatch (no heave) SPEED SPEED SPEED
2B) Ring-dips 4x5 strict + ME kipping
Conditioning:
3) Every 5 minutes for 5 rounds:
7x bear complex, for load