Part 1:

4 Minutes

Max Effort L-Sit

5-10 Push Ups every time you break

*Wait 5-10 seconds before you get back in to L-Sit

then, right in to

4 Minutes

Max Effort Handstand Hold OR Overhead Hold (50% of 1 rep max Push Press)

15 Sit Ups every time you break

Part 2:

6 Sets

3 Push Press

2 Push Jerks

1 Split Jerk

*Add 5-10 pounds from January 4, 2016 strength portion

*Performed as a complex.  

*Work to as heavy as you can