Warm-up:

Run 400m

15 Band-pull and press

3 rounds:

3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)

HS walk 25 feet

Strength:

1) 12 minutes to find a 5RM push-press -n 4-5 sets

* * *

2A) Find a 5RM OHS in 4-5 sets

2B) Ring-dips 4x8, go weighted if possible

Conditioning:

3) For HSPU reps:

12 minute AMRAP:

Run 400m

ME Kipping HSPU

Score is number of HSPU.

Extra work:

Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.

Strength:

1) 5RM Bench-press, -5%, -10%

Capacity:

2) 3 rounds with HR at 140BPM:

10:00 AMRAP

10 Strict T2B

15 Thrusters (45/35)

15 Cal row or bike (make note which)

rest 1:00

3:00 AMRAP no HR restriction:

ME KB Snatches switching every ten reps

1:00 rest