Total 120 min

5 min of assault bike

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 2 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters > 6 HSPU
Minute 3 – Unbroken Double-Unders x 50 reps > 23+27, 50, 50, 50
Same as last week…see if you can improve upon last week’s results.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters (or Ski Erg if available)
10/8 Muscle-Ups > 10 ring dips
Results: 4.25, 4.36, 4.51, 5.21 :)
Avg/max HR 165/182

E. Own additional set, for time:
50 pull ups
Result: 4.20
Avg/max HR 175/187