A) Gymnastics
1:00 on 1:00 off x 10mins:
5 strict ring dips
MAX distance HSW in the remaining time.
B) Max
Establish a 6RM Push Press.
Then:
3 x
6 push press, 80%
1:00 FLR hold
Rest as needed.
C) Aerobic Development
5RFT:
20 cal row
16 S/A DB Hang clean and jerk, 15
9 HSPU
D) Accesories
4 sets:
10 DB bench press
1 legless rope climb
10 chinese plank rows