7 HSPU (adv deficit)

22 Pistols

7 Bar Muscle-ups

22 Box jumps (30/24)

Skill: emom 12min

min 1: 25 plank-ups 

min 2: 25 double-unders

min 3: 25 sit-ups

Block Strength 

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

Endurance: Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters