Warm-up:
3 rounds:
10 On-toe split jerk
10 Jumping Back Squats
Warm-up to 70% CJ
WL:
1) CJ 1RM in 10 minutes, then EMOM: 1@80, 85, 90, 85, 90
Strength/skill:
2A) OHS: 5x5
2B) 5x ME Muscle-ups in :30 seconds, if no muscle-ups, then ME dips, or transitions x10
Conditioning:
3) For time:
3 rounds:
30 WBS
15 HSPU
Extra work:
1A) Weighted Plank: 4x:45
1B) 4x 10x10’ HS walk, walk ten feet, drop down, do it again, 10x10’ each set (100’ total)