Warm-up:

1 round:

10 Strict Press

10 Push-press

Strength:

1) Find a Push-press 2RM

Strength/skill:

2A) Find a 2RM Front Squat

2B) Ring-dips 4x5 strict + ME kipping

Conditioning:

3) For time:

800m run

20 toe-to-bars

30 Shoulder-to-overhead (135/95)

20 toe-to-bar

800m run

Extra work:

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

Strength:

1) 2RM Bench-press in 5-7 sets

Capacity:

2) Row 5k, with HR below 150 BPM

Use kg/lb display and concentrate on stroke power curve