Total 105 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 > 5 HSPU 1 abmat
Minute 3 – Unbroken Double-Unders x 50 reps > 50, 50, 50, 50

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D.
Five sets for times of:
Run 400 Meters > 300 meters
5 Ground to Overhead (185/135 lbs) = 61 kg > 45 kg
5 Bar Muscle-Ups > 5 strict pull ups
10 Strict Handstand Push-Ups > seated DB press
25 lb, 25 lb, 25 lb, 8 kg KB, 8 kg KB
Rest 2 minutes
Results: 5.40, 5.39, 6.15, 4.30, 4.10
Avg/max HR 161/187

E.
1000 m row

F.
25 ring dips