Power
Every 90 seconds for 8 sets
1 Front Squat + 2 Jerks @80-90% 2RM Split Jerk done on July 12th

Go by feel today if numbers are not there.

Metabolic Conditioning
Feelin Frosty
For time:
Row 500m
50 Air Squats
Row 400m
40 Hand Release Push ups
Row 300m
30 Kettlebell Swings (R), 70/55
Row 200m
20 Box Jumps, 24/20
Row 100m
10 Bar Muscle Ups

Daily Midline
8 rounds Tabata, alternating between
Supine L-Sit hold
Supine Straddle L-Sit hold

Supine L-Sit hold: Lay on your back with your butt up against the wall, feet pointed in the air.
Place your hands on the wall, and lift your feet off the wall as far as you can (only flexing at the hip) Hold for 20 seconds.
The straddle is done with the legs spread apart, and hands on the wall inside the legs.