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15 min. skill practice:
-Kipping pull-ups/butterfly pull-ups
-HSPU Progressions (Use a spotter)
*If you can do all of these, pick one and do a few sets of 10-15 reps.
Push/split jerk 2/2/1/1/1....
You'll have 20 minutes to reach a 1 rep. max. (1RM)
Max. kipping pull-ups in 1 min
rest 1 min
Max. Push-ups in 1 min
Rest 1 min
Max. Sit-ups in 1 min
Score = total reps for all three movements