Split or Push Jerk: Take 10-15 minutes to work up to a heavy QUALITY single.  This is NOT a max out.

 

Complete a tabata (8 rounds of :20 of work followed by :10 of rest) at each station, rest 1:00 in between stations
1) Choose a Goat (something you can improve on)
2) Choose a Wheelhouse movement (something you like to do)
3) L-Sit Hold
4) Bike