A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough double (not max, just heavy for today), 20X1
+
3 sets:
2:00 of (5 challenging handstand push-ups [kipping, strict, parallette, etc.] + 5 power cleans moderate up to 185/125)
:60 rest
400m run @ 90% aerobic
:60 rest
+
3 rounds not for time:
50 double-unders
:30 Sorensen
1-3 rope climbs
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