Total 105 min
2 sets of: 30 sec row, 15 KBS, 2 wall over burpee, 12 wall ball, 10 T2B

Workout of the Day
A.
Three sets of:
Jerk Balance x 3 reps 25 35 40
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
42.5 45 47.5 47.5 47.5 :)
Focus here is on PERFECT mechanics.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70% 70 kg
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time:
Run 400 Meters > 300 m
21 Strict Handstand Push-Ups** > kipping, 5 kg plates
Run 400 Meters > 300 m
15 Strict Handstand Push-Ups** > kipping, abmat
Run 400 Meters > 300 m
9 Strict Handstand Push-Ups** > kipping, abmat
**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. > 100 m penalty lap.
Results: 11.57, 10.00, 6.12 = 28.10, 159/175