200m run then 3 rounds of:

4-5 strict HSPU, 6-8 horizontal ring rows, 20 DU


Push press

5×40%, 5x 50%, 3x 60%, 5×75%, 5×80%, 5 or more x 85%

5 rounds for total time

25 reps of

Push jerk  (135/95)


100m run

**must complete 25 total reps before going on 100m run. Start with bar on ground. Perform push jerks until you have to drop the bar. Then start pull-ups at that rep number. Once you come off pull-up bar, go back to push jerks and repeat cycle until 25 reps are completed in unbroken sets. Then go for the run……

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