A. Jerk Recovery + Split Press – 4×1+1 (build off of previous weeks and challenge position – very easy to go heavier with poor technique here so stay disciplined)
B. Split Jerk – 10 minute EMOM – 2 reps at 70%+
C. Strict Pull-Ups – 3xMAX (-2) (Set 1- Supinated, Set 2- Pronated, Set 3- Ring)
D. Deficit Handstand Push-Up – Build a to challenging height for three reps
E. Deficit Handstand Push-Up – Reduce height by two inches every set and perform 3-4 drop sets of 3-5 reps
+
20 minute @75%
1 Legless Rope Climb
200m Run
3-5 Muscle Ups
20/15 Assault Bike Calories
