BBG:
1) 5X3 Jerk @ 80% of 3RM
Strength:
2A) 4X5 strict weighted pull-up, R60
2B) Bench 40X5, 50X5, 60X5, R60
Conditioning:
3A) 5 rounds:
30sec thrusters
30 sec rest
30 sec Dubs
30 sec rest
Rest 1:00
Then:
3B) 2:00 AMRAP of Chest-to-bar pull-ups
Competition:
4) Sub 5:00 AMRAP of Muscle-ups for pull-ups