Strength

Every  3 Min For 21 Min(7R)

3 Squat Snatch(Rpe 4-6)

5 Bar Muscle-Up Or 5C2 Bar Pull-Up + 5 Push-Up

50 D.U Or 100 Single Jump Rope

-Then-

Isometric Strength

Every 3 Min For 12 Min(4R)

30 Sec:Hand Stand Hold Or Wall Plank

1 Min:Wall-Sit Hold