Mobilize, then:
Skill Movement Primer
Every 4 minutes, for 12 minutes (3 sets) for times:
30-50 Double-Unders (or 30-50 seconds Double-Under Practice)
10 Toes-to-Bar (practice a long and short kip)
10 Strict Handstand Push-Ups* (55+: 3-5″ riser)
*if you can do these unbroken then try adding a slight deficit
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
B.
Every 3 minutes, for 24 minutes (8 sets) of:
20/15 Calorie Assault Bike (55+: 15/10 Calorie)
*Power Clean
Sets 1-2: 10 Power Cleans @ 50% of 1-RM
Sets 3-4: 7 Power Cleans @ 60% of 1-RM
Sets 5-6: 4 Power Cleans @ 70% of 1-RM
Sets 7-8: 2 Power Cleans @ 70-80% of 1-RM
Then, once recovered, complete:
Three sets of:
Power Clean x 1 @ 85% of 1-RM
Rest 90 seconds
C.
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – Squeeze Chest Press x 10 reps @ 3030
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Dead-Stop Bulgarian Split Squat + RDLx 5-6 reps each leg @ 4111
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 5 – 25 Weighted Russian Twists