Warm-up:
10x hinges with PVC pipe
10x Push-up + Downdog
10x Air-squat
10x Jumping air-squat
Weightlifting:
Find a 1RM Clean and Jerk
Conditioning:
For reps:
From 0:00-5:00
ME Burpee box jump
From 5:00-15:00:
“Cindy” or ME muscle-ups
From 15:00-20:00:
ME Burpee box jump