3 sets- not for time:
45-60 sec belly facing wall hs hold 45/45/45
3-5 strict ring chin-up 3 (2/1), 3 (1/2), 3 (1/1/1)
3-5 stationary dips 3/3/3
30-45 sec nose and toes against wall hs hold 30/30/30
A. BTN Strict Press; 8,8,8; rest 2-3 min 55/55/55
B. Hang Squat Clean; 3 reps every 90 sec; 10 sets- building sets from 65% and staying moderate
120/120/125/125/130/130/135/135/145/145
+
FT:
30 strict pull ups
* Every break run 200m
31:31 (3/2/2/2/2/2/2(13:08)/2/2/2/1/2/2/2/1/1)
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