I have always been a big believer in the saying ” If it isn’t broken, don’t fix it.” Instead of rewriting this article I just going to post a link to it. It was sent to my by a friend after a discussion we had about Sundays accident. Read here if you would like.

Strength: EMOM For 16 Minutes:

Even: 1 Snatch
Start at 70% and go up a few pounds each rep if it’s moving well.
Odd: 5-7 Tempo Ring Dips or Tempo Push-Ups
2-2-X-2 Tempo (2 sec down, 2 sec hold bottom, explode up, 2 sec hold top) 

Conditioning: 4 Round For Time:

45 Double-Unders
30 Squats
15 Burpees
Rest 1:00 

Sub for double-unders is 20 attempts/makes.