General Warm up:

200m run, then, 2 rounds –

10 plate G2OH
5 walkouts to 1x shoulder tap per arm
5/side plank rotations
10 OH pass thru
:20 sec passive hang from pull-up bar
then,
200m run

CLICK HERE FOR THE WORKOUT EXPLANATION

A. 4 sets of the following:
– 1 kip + 1 K2E + 1 kipping pull-up + 1 K2E + 1 kip
(scale to 1 kip + 2 K2E + 1 kip)
– 3 push jerk. Begin with the empty bar and build to load to
be used in part B. Take from the floor.
– :30 sec rest

B. Every 4 min for 5 sets (20 min) as unbroken as possible:
– 10 S2OH @ 155/103; 135/93; 95/63
– 10 pull-ups (scale to jumping pull-ups or ring rows)
– 100m run

– 50m jog recovery + rest
in time remaining
*Record splits each round

C. Cash out – TABATA (alt. movements)
1. Commando push-up
2. empty barbell bicep curl