A. In 15 min - build up to a heavy two rep strict weighted pull up…

Btw. sets 20m reverse sled drag ahap

B. 15:00 AMRAP:

12 Burpees-to-Plate

6 Strict Pull Ups

12 Goblet Squats

17.30 Gymnastics

A. 5 Sets of:

A1. :30s (Advanced) Frog stand

A2. :30s Single bar inverted hang

B. 5 Sets of: 

B1. :60s FLR

B2. 30 Hollow Rocks

18.30 Weightlifting

A. Power jerk + split jerk

A.1 Establish a 1RM power jerk + split jerk.

A.2 Drop down to 70% of your just established 1RM and build to a second daily max.

A.3 Drop down to 70% of your just established 1RM and build to a third daily max.