Total 105 min
3 sets of:
4 strict pull ups, 6 HSPU, 8 box jump, 10 lunges

Skillwork: BMU practice for 15 min, 6 sets, best red band :)

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups > seated DB press 25 lbs
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Results: 45 reps
Avg/max HR 159/183

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups > seated DB press 25 lbs
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Results: 35 reps
Avg/max HR 168/186

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
6 6 6
Rest as needed
Weighted Plank Holds x 60 seconds
15 15 15 kg
Rest as needed