Two sets for quality, not time, of:
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 45 seconds
B.
Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)
C.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed
D.
Five sets for times of:
Row 500m/ 400m Run
40 Double-Unders
Rest 2 minutes
