• Pull Up/Supine Row x 1-4/4-6
• Handstand Hold/Plank Hold x 15-30 Seconds
• Double Unders/Single Unders x 30-50

Strength:

A) 5 Sets: (Every 2:30)

• Shoulder Press x 1

Skill:

• Odd Minutes: 3-7 Strict Pull Ups/Scapular Pull Ups
• Even Minutes: 6-8 Dips/Push Ups

B) For Time:

• 30-50 Burpees

• 10 Minutes Mobility

3 Sets:

• Muscle Up (Strict if you have them)/Pull Up x 1-4
• Handstand Walk/Hold x 10-15 yrds/15-30 Seconds
• Double Unders x 30-50

*This is to warm you up, do not attempt to max out the effort.  Perform each movement within you comfort area.

Strength:

A) In 8 sets or fewer, build to a 1-RM Shoulder Press (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM

Skill:

• Odd Minutes: 3-7 Strict Chest to Bar Pull Ups
• Even Minutes: 6-8 Strict Wt. Dips

B) For Time:

• 50 Burpees

• 10 Minutes Mobility

3 Sets:

• Muscle Up (Strict if you have them) x 1-4
• Handstand Walk x 15-20 yrds
• UB Double Unders x 50

Strength:

A) 6 Sets: (Every 90 Seconds)

• Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

*Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C) 5 Sets: (Every 2 Minutes)

Shoulder Press

• Set 1 – 5 reps @ 75%
• Set 2 – 5 reps @ 80%
• Set 3 – 4 reps @ 85%
• Set 4 – 3 reps @ 90%
• Set 5 – 2 reps @ 95%

Skill:

• Run 400 Meters
• 5 Ground to Overhead 185/135
• 5 Bar Muscle Ups
• 10/7 Strict Handstand Push Ups

Rest 2 minutes

If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

• 10 Minutes Mobility