Warm-up:

3 rounds:

A) 5 Bent-over T’s, Y’s and I’s

B) 10 Kneeling Bottoms up KB press, 5 each arm

Strength:

1) Find a Push-press 3RM

***

2A) Snatch Balance 3RM in 5 sets

2B) Ring-dips 4x5, 33x3 tempo

Conditioning:

3) “Mini Mary”

10” AMRAP:

5 HSPU (any how)

10 Pistols

15 Pull-ups

Extra work:

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

Strength:

1) 3RM Bench-press in 5 sets

Capacity:

2) Bike 10k at 150 BPM, every 5 minutes, starting at 5:00, HS walk 50 feet