Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

5 x 10
Strict HSPU ( Any Progression)
https://vimeo.com/175132137

Assarit

3 rounds
10 hip thrust w/barbell
8/8 bulgarian split squat w/db
10 box step up w/db

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Clean and Jerk 1-1-1-1-1-1-1 reps

21-15-9 reps of:
Clean 135 pounds
Ring dips

*135lbs clean
*Bar dips

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

21-15-9:
- front squat, 95lbs
- Burpee
- Pull-up

3 rounds:
- Run 400m
- 1.5 pood kettleball swing, 21 reps
- 12 pullups

*.91 pood (10kg) kettleball swing
*2 rounds 400m run, 1 round 1 mile bike

Aticolar mobility
Stretching Posterior chain , Hip

5 X MAX STRICT HAND STAND PUSH UPS ( REST AS NEEDED)

15' PRACTICE
Hand stands
15' PRACTICE
Hand stand walks