Warm-up:

3 rounds:

10 Jerk Dips

10 Jumping Back Squats

Warm-up to approximately 70%

WL:

1) CJ 1RM in 10 minutes, then E90S: 1@80, 85, 90, 80, 85, 90

Strength/skill:

2A) OHS: 5x7, working up to a max, try to match your 5RM

2B) 5x ME Muscle-ups in :30 seconds, if no muscle-ups, then ME dips, or transitions x10

Conditioning:

3) 7” AMRAP:

20 WBS

30 Dubs

Extra work:

Gymnastics:

1A) 4x1:30 L-sit (gather as much time as possible with a 90sec clock)

1B) 4x 10x10 HS walk

Postural restoration:

2A) 3xDeadbugs 10 breaths

2B) 3xISO Plank 10 breaths

3) Couch stretch 4x:20, all four varitions: hip, quad, hammies, split.