Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

1:00 Chin/toes HS hold

10 FS with an empty barbell

Completing the complex below, 5ish minutes to work up to 60% starting with an empty barbell

Weightlifting:

1) Every 1:00 for 10 rounds:

CJ 80x1x10 sets

Strength:

NEW TRAINING MAX=90% of 1RM

2A) FS: 60x3, 70x3, 80x3, 90x3+

2B) Press: 60x3, 70x3, 80x3, 90x3+

Extra work (time permitting):

3A) 5xME strict HSPU + ME Kipping HSPU (OR Push-press 5x10)

3B) 5x1:00 ME pistol squats OR Box step-ups

***

4) Hollow hold with breathing: 4x1:00