Warm-up:
3 rounds:
10 Jerk Dips
10 Jumping Back Squats
Warm-up to approximately 70%
WL:
1) CJ 70-80x1x5
Strength:
2A) OHS: 5x5, light, or 70% of 5RM
2B) 4xME UB Muscle-up, or 10 dips, or 5 transitions
Conditioning:
3) For time:
21-15-9
HSPU
Toe-to-bar
Compare to: July 6th, 2016
Extra work:
1A) 4xME UB L-sit
1B) 4xME UB HS Walk
2) Stretch
Postural restoration:
2A) 3xDeadbugs 10 breaths
2B) 3xISO Plank 10 breaths