Total 90min
A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps > skaalattu 3 ring dips
Toes to Bar x 10-12 reps

HSPU x 3 reps, 1 abmat + 10kg plates
B.
In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
C.
Every two minutes, for 10 minutes (5 sets):
Weighted Pull-Ups x 3 reps
D.
Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs) > 25 lb
Chest-to-Bar Pull-Ups x 10 reps > pull ups
Kettlebell Swing x 15 reps (32/24 kg)

Result: 2 rounds + 18 reps
Rounds: 3.36, 4.59, 3.24
Avg/max HR 176/192
E.
1000m row