5X1 (just above knee) – work to a heavy but perfect single for the day (preferably no misses)
3X 1:00 Plank Hold (weighted if possible. absolutely rigid with no sag)
10 minute AMRAP of:
15 HSPU (scale if necessary)
30 Split Jumps (each jump counts one rep)
*scale HSPU using ab mats/ box/ or push press (45/75)
*advanced are use 65/45 barbell in back rack position for split jumps. Kipping is allowed for HSPU. However, do them strict for as long as possible in the set before switching to the kip.