Courtney is strong!

 

Skill Work
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps

Modifications:
Muscle-Up- 5 Pull-Ups/Rows + 5 Dips
Snatches- Switch between Muscle and Power if athlete knows both
Double Under- 45 seconds of DU work

 

Conditioning
Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Pull-Ups
400 Meter Run

Aim to complete KB Swings unbroken

Complete Pull-Ups in 3 sets or less each round