Training

AM
A. Front Squat @ 20X1, 2 reps @ 245lb/minute x 8 minutes - concentric speed is goal
B1. Push Press @ 21X1, 3-3-2-2-2, 120 sec
200-230-243-253-258
B2. Supinated Grip Chin-ups @ 50X0, 2-3 x 5 sets, 120 sec
35(2)-35-35(2)-35(2)
C1. Ring Dips, 5 reps x 10 sets, 45 
all buts sets 8 & 10 unbroken 4/1 on those sets, just slipped out of rings
C2. Chest to Bar Chins, 9 x 10 sets, 45 sec
all unbroken!  last 2 sets tough

PM
10 x 30 sec Box Jumps - 24"/30 sec rest - step down each rep
14x10
+
5 min rest
+
10 x 30 sec KBS - 24kg/30 sec rest
14-14-13-14-14-13-13-14-13-13
+
5 min rest
+
50 Unanchored Sit-ups for time
69 seconds