Run 600m

15 Shoulder to Overhead 165/105

11 Pull-ups

10 Shoulder to Overhead 165/105

7 Pull-ups

5 Shoulder to Overhead 165/105

3 Pull-ups

Run 400m

3 Shoulder to Overhead 165/105

5 Pull-ups

7 Shoulder to Overhead 165/105

10 Pull-ups

11 Shoulder to Overhead 165/105

15 Pull-ups

Run 600m

*Rx+ C2B Pull-ups

Skill: Push Press 3/3/3/3/3

Block Strength

A.
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

B.
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.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM