105 min

2 sets of:
200 m row, 50 DU, 10 burpee

A.
Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 3
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters > practice

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

C.
Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups > 15

Results:
1. 3.44, 2.07.6, 7,4,4
2. 4.08, 2.08.2, 5,5,3,2
3. 4.18, 2.07.8, 5,5,3,2
4. 4.12, 2.07.1, 5,5,3,2
5. 4.25, 2.07.7, 5,4,3,3

D.
500m row

3 sets of:
Ring dips x 6 reps
Weighted abmat sit ups x 12 reps x 10 kg plate OH
GHD sit ups x 15 reps

E. HS/HSW practice for 5 min