KB Double bell Clean and Jerk or Clean and Press: As many as possible in 3 minutes

Rest 3 minutes

KB Double bell Clean and Jerk or Clean and Press: As many as possible in 2 minutes

Rest 2 minutes

KB Double bell Clean and Jerk or Clean and Press: As many as possible in 1 minute

Rest 5 minutes

40 Pull-ups or Pull-downs broken into as many sets as you want

Stretch and have a great day!