A) Choose rep scheme based on ability:
10-8-6-4-2 or 12-10-8-6-4 or 14-12-10-8-6 or 16-14-12-10-8
*After each set 30 second handstand hold.
*Then rest 30-60 seconds before next round
B) Run 400m
Then 5-4-3-2-1 heavy squat clean and jerk (75-85%) of 1RM.
*After each round 60 double unders.
Then Run 400m
A) chest to bar pullups and freestanding handstand hold
double under-wallball-mountain climber
B) 10-8-6-4-2 strict pushup.
*If possible, add a higher deficit each round or add weight to the pushups each round
*After each round 20-30 second arch hold.