Total 120 min
3 sets of:
10 wall ball, 7 ring row, 7 HSPU 1 abmat

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
25 27.5 27.5 30 30
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0 >
no weight, no tempo 6,6,6,7,6
Rest 90 seconds

B.
Take 20 minutes to build to today’s 1-RM Bench Press

C.
Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups > ring dips
Rest 3 minutes

Results:
1. 718 / 122 / 5
2. 716 / 111 / 6
3. 711 / 117 / 5
4. 722 / 105 / 5
Total 2919 / 455 / 21
Avg/max HR 169/192

D.
500 m row