Warm-up

Strength:

Every 90sec x 6 sets

Split Jerk x 2 reps with a 2sec pause in receiving position

Conditioning:

3rds for time

200m Run

20 Air Squats

8 Strict Handstand Push-ups

@10:00 on the clock,

For time

600m Run

60 Air Squats

24 Strict Handstand Push-ups