Part 1:
8 x 3
Push Press
5 x 1
Split Jerk
*Increase by 3-5% from January 14
Part 2:
Compile 2 Minutes in an L-Sit or L-Hold
Then, immediately in to
10-8-6-4-2
Barbell Rollouts
Heel Taps (over barbell)
*Rest 30-60 seconds between sets
Part 3 (Optional)
For Time:
Row 500 M
Rest 2 Minutes
Row 400 M
Rest 1 Minute
Row 300 M