90 min

WU for 10 min
Skillwork: HSW practice for 10 min

A. not done

B.
Pause Jerk
(dip and hold for 2 seconds, then 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+% 55 55 55 57.5 57.5 x
Rest as needed

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Strict Handstand Push-Ups > abmat + 15 kg plate
9 Burpees > 6
12 Stationary Dips > 6
Result: 2 rounds + 4 reps = 40 reps