2/1
A. With a 95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view

B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders (if you attain >30 seconds move to B2, if not, move to C1, observe how you breathe here)

B2. Max reps strict hspu 1 set

B3. Max reps kipping hspu in 5 min (record number of reps in each min, take notes on how you naturally breathe here with the rhythm of the movement, stop if you get to 80)
C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1)

C2. Wtd pullup – build quickly to tough single.

120#
C3. Amrap unbroken strict pull ups (if you attain >10 reps move to C4, if not, move to D1)

17

C4. 5 min amrap kipping C2B pull ups (start with big unbroken set)

Opened with 20 and died to 57. Lost form and everything else.

D – Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)