WORKOUT OF THE DAY

FITNESS
A.
Every minute on the minute for 12 minutes:
min 1: Toes To Bar x 6-8 reps
min 2: Handstand Hold x 20 seconds
min 3: Kettlebell Overhead Walk x 10m each arm
B.
Five rounds of:
15 Box Jumps
10-8-6-4-2 Shoulder To Overhead
suggested weight: 60/43kg

PERFORMANCE
A.
Every 2 minutes for 16 minutes (8 sets) of:
set 1,2: 2 Front Squat + 2 Split Jerk @ 60% 1RM C&J
Set 3,4: 2 Front Squat + 1 Split Jerk @ 70% 1RM C&J
Set 5,6: 1 Front Squat + 1 Split Jerk @ 80% 1RM C&J
Set 7,8: 1 Front Squat + 1 Split Jerk @ 85% 1RM C&J
B.
Complete as many rounds and reps as possible in 10 minutes of:
9 Handstand Push Ups
7 Deadlift @ 70/50kg
3 Bar Muscle Ups