Warm-up:

3 rounds:

10 Jerk Dips
10 Jumping Back Squats

Warm-up to approximately 70%

WL:

1) CJ 1RM in 10 minutes, then E2M: 90x1x5

Strength:

2A) OHS: 4x11, working up to a max

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

Conditioning:

3) 7” AMRAP:

10 Toe-to-bar

10 Kipping HSPU

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