A. 4 Sets of:

A1. 6-8 heavy deadlifts

A2. 6-8 heavy Push Press

B. For time:

50 KB Swings 24/16kg

25 Jumping Squats 20kg

15 Pull-ups

7 Burpees

17.30 Gymnastics

A. Strict&Kipping HSPU progressions

B. 3 Sets of:

ME Strict HSPU(-2) + ME Kipping HSPU, rest as needed

C. For Quality:

100 Arch Rocks w PVC 

Everytime time you break perform 6/6 Pistols