MONDAY

WARM-UP
2 min Triple Under Practice
10 Prone Y-W-T Drill
12 Face Pulls
2 sets

WEIGHTLIFTING
Power Jerk; Build to a heavy single in 8 minutes

Then

Power Jerk; every minute for 8 minutes complete 2 reps @ 65-75%

STRENGTH
Bent Over Row; 6-8
Rest 30 sec

Wgt Ring Dip; 6-8
Rest 30 sec
3 sets

SKILLS
2 min HS/HS walk practice
2 min pull-up practice

3 sets

Choose an appropriate drill on each skill i.e. wall holds & CTB pull-ups

ENGINE
For quality:

1 Legless Rope Climb
2 Turkish Get-ups (L&R)
3 Deficit Strict HSPU (Unbroken)
40 Double-Unders

5 rounds