A) 9 minute alt. EMOM for HSPU practice/strength:
1) 5 kipping HSPU, slow negative, add deficit if desired
2) 8-10 seated db Z press
3) 8 plank to pushup (alternate arm that initiates each rep. Try to place hand where your elbow was)
B) 3 rounds for total time of :
2-4-6-8 chest to bar pullup- hang power snatch (95/65lb)
Then Run 300m.
Rest 2 minutes after each round.