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