Warm-up:
3 rounds:
10 Jerk Dips
10 Jumping Back Squats
Warm-up to approximately 70%
WL:
1) CJ 1RM, then 90x1x6 of today’s max
Strength:
2) OHS: Find a new 5RM
Conditioning:
3) For time:
30 muscle-ups. 10 minute cap.
or
100 Dips
100 Pull-ups
10 minute cap.
Extra work:
Gymnastics:
1A) 4x1:30 L-sit (gather as much time as possible with a 90sec clock)
1B) 4x 10x10 HS walk
2) Stretch
Postural restoration:
2A) 3xDeadbugs 10 breaths
2B) 3xISO Plank 10 breaths