Skillwork. HS/HSW practice for 15 min
3 x: 10 pull ups, sprint, 10 wall ball, 10 box jumps

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90% 55 kg

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)
> skaalattu 42.5 kg, 7, 6, 6

C.
For time:
Row 500 Meters
10 Muscle-Ups > HSPU 10 kg plates
Run 400 Meters
20 Strict Handstand Push-Ups > HSPU 5 kg plates
100 Double-Unders
40 Ring Dips > 30
Result: 27.05
Avg/max HR 151/179

D.
Three sets of: > 2
Weighted GHD Hip Extensions x 8 reps @ 2013 10 kg
Rest as needed
Bat Wings x 5 reps @ 1515 6 kg KB
Rest as needed