Metcon (No Measure)
Emom 9
Strict pull-up x 9
Plank 40Sec
HandStand Kick-up
PP-PJ-SJ Complex (5×2)
Push-press, push jerk, split jerk
build to a heavy 2 rep within 5 minutes and then perform one set every 2 minutes for 10 minutes.
Metcon (Time)
HSPU x50
T2B x50
Every time you break the set = 250m Row