Total 120 min
5 min of rowing, mobility
Skillwork: BMU practice for 10-15 min
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 3
Minute 2 – Handstand Walk x 15-20 Meters > practice
Minute 3 – Unbroken Double-Unders x 50 reps > 40

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice

C.
Every 5 minutes, for 25 minutes: > 8 minutes, for 32 minutes:
Row 500 Meters 2.06.9-2.08.9
15 Strict Handstand Push-Ups > 10 reps kipping, 5 x abmat + 10 kg plates, 5 x abmat
20 Ring Dips > 10

Results: 6.30, 6.50, 7.50, 8.00 (1 ring dip)
Avg/max HR 159/189

D.
For time:
40 pull ups (12/min EMOM, 6x6+4)
3.06

500m row