general warm up (10 minutes)
double Adex club alternating front swings x 50 reps
resistance band pull a parts x 100 reps
dumbbell hang power snatches x 10/10 reps
sprawls x 20 reps
specific warm up (5 minutes)
mixed implement pull up circuit set up and light practice
strength (20 minutes)
mixed implement pull up circuit x max reps
Note: change implement you are using on every set
conditioning/accessory work (2 rounds)
isometric bear hug keg hold x max. time
front plank x max. time
The Cave 