10 perfect air squats
4 rounds, all together, of:
Min 1: 3 back squats+2 front squats+1 OHS building to workout weight
Min 2: 30-50 double unders
Min 3: :30 light goblet squat hold
For time with a 25:00 cap:
21 back squat 135/95
9 Burpee Box Jump Over
15 front squat 135/95
9 OHS 135/95
For this workout, you must use the same weight for all three movements. Athletes with a large discrepancy in one lift can reduce reps. The ascending rep scheme on the burpees means that you’ll be back on the second run quickly. If you can force yourself to stay smooth through that transition, this workout will go well for you.
30:00 easy run. Conversational pace.
Push press 4×4 @ 77.5-80%. Rest 3:00 between sets. Not touch and go.
On the 4:00 start, 5 rounds supersetted:
DBPx 4 all tough sets
Bentover Row x4 all tough sets
Accumulate 25 kipping handstand pushups. Make these perfect. Not for time. Pick a number that will be 4-8 moderately easy practice sets.