Total 90 min
5 min of assault bike. 5 push ups, 10 air squat, 10 abs, 10 backs
mobility
3 sets of:
15 wall ball 6/9 kg, 10 T2B. 8 burpee box jump overs
Skillwork: muscle up practice for 20 min

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups 8 + 7
Result: 45
Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups 8+4+3
Result: 30

Compare results to August 8 2014 (done 11.5.2014): 45 + 35 > - 5 reps today