7 Push press 105/70
5 Toes 2 Bar
Run 100m w/plate (45)
7 Box jumps 24/20
5 Toes 2 Bar
Run 200m
7 Deadlifts 105/70
5 Toes 2 Bar
Run 100m w/plate

Tabata skill: hollow rocks/russian twists/plank hold

Block Strength 

Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters

Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.