Total 90min
15 calories on AssaultBike
A.
Two sets, not for time, of:
Wall Climbs x 3-4 reps > 2 reps
Muscle-Ups x 3-8 reps > 2 x 3 ring dips + 3 pull ups
Toes to Bar x 10-12 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)
C.
Three sets of:
Snatch Push Press x 3 reps > push press
Rest 90 seconds
Weighted Pull-Ups x 3 reps
Rest 90 seconds
D.
Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs) > L-seated press with 8kg KBs
Rest 3 minutes between sets, and complete a total of five sets.

Results: 7,10,10,6,6
Avg/max HR 162/190
E.
1000m row