Total 105min
A.
Three sets, not for time, of:
Wall Climbs x 4 reps > 3 reps
Muscle-Ups x 4-8 unbroken reps > 2-3 reps with blue & yellow rubber band
Toes to Bar x 12 reps

B.
Take 20 minutes to build to a heavy Split Jerk.

C.
Three rounds for time of:
20/15 Strict Handstand Push-Ups > kipping
30 Pull-Ups

Results: 6.55, 7.32, 8.26 = 22.57
Avg/max HR 164/190

D.
Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry > 35lb DBs
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

Results: 55, 57, 58, 58, 55, 55, 1.52.4, 1.55.8, 1.56.6, 1.55.8, 1.53.1, 1.50.5
Total 20.33, avg/max HR 177/188

E. 1000m row