AM/PM:
Warm-up:
Run 400m
15 Band-pull and press
3 rounds:
3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)
HS walk 25 feet
Strength:
1) 12 minutes to find a 5RM push-press in 4-5 sets
Strength continued:
2A) Find a 5RM OHS in 4-5 sets
2B) 5x5 RDL (Clean grip)
Conditioning:
3) 3 rounds for time:
25 Kipping HSPU
50 Double-unders
Extra work:
AM/PM:
Best if done in AM/PM format, not during your rest day:
Strength:
1) 5RM Bench-press in 4-5 sets
Capacity:
Row 5k, or bike 10k at 75-85% PRE