Warm-up:

3 rounds:

10 Jerk Dips

10 Jumping Back Squats

Warm-up to approximately 70%

WL:

1) CJ 10x1x70 EMOM for 10 minutes

Strength/Skill:

2A) OHS: 4x5@80% of 5RM

2B) 4x ME Muscle-ups in :30 seconds, if no muscle-ups, then ME dips, or transitions x10

Conditioning:

3) 7” AMRAP:

Target Burpees to a 6" target above reach.

Use rings, bars or ropes as targets.

Extra work:

1A) Unweighted Plank: 4x:1:00

1B) 4x ME HS walk for distance

2) Stretch

Postural restoration:

2A) 3xDeadbugs 10 breaths

2B) 3xISO Plank 10 breaths