A.
One set of:
Incline Push-Ups x 40 reps
followed by . . .
One set of:
Donkey Kick x 15 reps
followed by . . .
Three sets of:
Handstand Walk x 50′ (handstand holds)
Rest as needed
Use assistance if needed or reduce the distance on the handstand walks
B.
Every :90 sec for 15 minutes (10 sets), complete:
Jerk Dip + Jerk with a pause @ 75-80%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 3 Bar Muscle-Ups + 4 Burpee Box Jump-Overs (24/20″)
Minute 2 – 3 Power Snatch + 4 Burpee Box Jump-Overs (24/20″)
Minute 3 – 8-10 Strict Handstand Push-Ups
135/95 rx
*scale as needed*