Warm-up:

20x Leg swings each leg

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

10 Downward dog + push-up

10 FS with an empty barbell

1:00 Chin/toes HS hold

Work up to 80% CJ

Weightlifting:

1) Every 1:15 for 10 rounds:

CJ 80x1x5, 85x1, 90x1, 95x1, 100x1, 103x1***

***Only one attempt at each weight, if a miss occurs, stay at that weight. You may increase weight if you make it on a second attempt.

Strength:

NEW TRAINING MAX=90% of 1RM

2A) FS: 55x5, 65x5, 75x5, 85x5+

2B) Press: 55x5, 65x5, 75x5, 85x5+

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