120 min

Skillwork: HSW practice for 15 min
Skillwork: MU practice for 15 min

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps > not done
Nose-to-Wall Handstand Hold x 60-90 seconds > 45, 45, 60
L-Sit x 30-60 seconds > 20, 20, 30

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
15 25 35

C.
Jerk
*Set 1 – 3 reps @ 60% 37.5
*Set 2 – 2 reps @ 70% 45
*Set 3 – 2 reps @ 80% 50
*Sets 4-8 – 1 rep @ 90+% 52.5 55 57.5 60 62.5 65 PR! :)
Rest as needed

D.
Three sets for max reps of:
30 seconds of Handstand Push-Ups 5+4+2 = 11 rxd
30 seconds of Rest

Followed immediately by…

Three sets for max reps of:
30 seconds of Stationary Dips 7+5+4 = 16
30 seconds of Rest

Followed immediately by…

Three sets for max reps of:
30 seconds of Push-Ups 8+6+6 = 20
30 seconds of Rest

Total 47 reps
Followed immediately by…

For time:
Row 1000 Meters
4.03.3, 2.01.7/500m

E. MU turn + dip x 10 reps (purple band)
Seated DB press 7x20 10x15 10x15 lbs