Strength:
A) Strict Press: 1×10, 1×8, 3×6 increase load each set
B) BN Jerk: 60/5, 65/5, 70/5, 75/5*3 sets
C) BS: 60/8, 70/6, 80/5*3 sets
Skill
A) 12 min. Every 90 sec. 1 strict mu + 3 kipping MU + 4 ring dips
B) 4 min tabata hanging L-sit
Conditioning:
4-5 Rounds:
15 sec ME Assault Bike
30 sec ME Hang Squat Clean (135/95)
Rest 90 sec
15 sec ME Assault Bike
30 sec ME Hang Power Clean (135/95)
Rest 3-4 min