200m Run
90 secs/side OH Banded Distraction
Then complete 3 sets of:
10 Prone WTY
5/side Bird Dogs
5/side Single Arm Thoracic Ring Row
10 Shoulder Activations
30 sec Handstand Hold
5 Pike Strict HSPUs (down in 3 secs)
In a 17 min window perform 4-5 sets of:
Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press
Rest 30 secs
1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands
Rest 30 secs
10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers
Rest 90 secs
The goal here is to be performing high volume for quality. So you should be getting around 8-10 on the Max Reps (-2) HSPU work.
Every 2 mins x 20 mins:
45 sec Max Cal Row
6-8 Burpees
High intensity on each interval here. Start strong and push yourself for all 10 sets.
Work for a max of 1 min & 15 seconds (so 45 secs rest).
If you cannot then cut down a touch on the Burpees. As a last resort, cut down your pace on the Rower.
EMOM x 10 mins:
1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk
Complete 3 sets of:
10 Barbell Bent Over Rows
Complete 3 sets of:
12 Barbell Curls (TX120)
12 DB Pull Overs (T2120)
Rest 90 secs