Here is a great video to get you started!

“Layup”
25-20-15-10-5:
Box Jump Overs (24′′/20′′)

Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55) Wallballs (20/14)

Row Conditioning
On the 0:00 – 50/35 Calorie Row

On the 4:00 – 30/24 Calorie Row

On the 7:00 – 30/24 Calorie Row

On the 10:00 – 15/12 Calorie Row

On the 11:00 – 15/12 Calorie Row

On the 12:00 – 15/12 Calorie Row

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