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:

1A) Push-press 4X5@70-80% of 5RM

1B) OHS: 4X5@70-80% of 5RM

Conditioning:

30” AMRAP with HR below 150BPM

15 HSPU (any style)

Run 400m

15 Ring-dips

Run 400m

15 Burpees

Run 400m

Extra work:

Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.

Strength/skill:

1) Bench 3X5 @80% of 5RM

2) Tabata hollow holds

3) 3x10 Ab roll-out