Skill work

Not for time, 3 sets of…

2 to 4 inch Deficit Handstand Push Ups; max strict reps into max kipping reps

10 strict Toe 2 Bar 

Strength 

Work up to a 3 rep max Clean and Jerk then at 90% of that for 2 x 3

Conditioning 

4 Rounds of..

20 seconds of work followed by 40 seconds of rest, max reps of each of the following (one round will be 6 minutes long).

Row for calories 

Ab Mat Sit Ups 

Double unders 

Push Press (max of 95/65)

Slam Ball (max 40/30)

Hand Release Push Ups