"Tosh" & "JT"

AM-"Tosh" 
3x (200m+400m+600m)
For each distance rest exactly as long as it took for you to run the previous distance. So if you run 200m in 45sec you rest 45sec before you run the 400m.

VMOs seized HARD 75m from the finish on the last 600m. Had to waddle/crawl my way back to the finish. Otherwise, spot-on with my pacing!


PM-

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

L-Sit x 30-60 seconds

-MUs: 5/4+1/3+2 all STRICT.
-HS hold: 3 x 60 sec
-L-sit: 3 x 30 sec

B.

Three sets of:

Jerk Balance x 3 reps

Rest as needed

-95, 135, 185

C.
3-second Pause Split Jerk

340 (5 lb PR).
TOUGH. Left shoulder is still problematic, but footwork is vastly improved.

D.

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Hand-release Push-ups

 -8:06