The guessing game is now over, now you get to suffer knowing the workout all day before coming in lol. Enjoy!

A)
2 sets:
45-60 sec hand stand hold
20 GHD sit ups
high box jump 1.1.1.1

B)
Push jerks
dip pause right into jerk + jerk
set 1) @ 60%
set 2) @ 60%
set 3) @ 65%
set 4) @ 70%
set 5) @ 75%

*for each rep there will be a 1 sec pause at the
bottom of the catch and the top of the rep

C)
For time:
100 push ups
Every time you break STOP and complete 200m run

Hey everyone, sorry about the situation with the floors, it is being fixed within the next week.