105 min

Skillwork: HSW practice for 5 min

3 sets of: sprint, 5 HSPU, 10 box jump, 10 T2B

Skillwork: HSPU practice for 20 min, about 50 reps

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
> not done, instead: 3 sets of:
Shoulder press x 8-12 reps with DB's.
8x25 lbs 12x20 lbs 8x20 lbs

C.
Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg) > 15
10 Strict Handstand Push-Ups > not done
5 Muscle-Ups > ring dips
Results: 4 + 20 m row
173/190

D.
Five sets of: > 3
Chinese Rows x 5 reps > push ups x 8 reps
Rest 60-90 seconds
GHD Sit-Ups x 10 reps
Rest 60-90 seconds