4min to complete
Run 400m
Max reps air squats
Rest 1min
4min to complete
Run 400m
Max reps push jerk 155/105
Rest 1min
4min to complete
Run 400m
Max reps push-ups
Rest 1min
4min to complete
Run 400m
Max reps hang power clean 155/105

Skill: Back squat 2/2/2/2/2/2

Block Strength

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps

Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.

Endurance: 4 Rounds 200m sled run (rest walk back)