Pre-game:

10x90/90 breaths

3x1:00 Hollow hold with breathing, rest 1:00

Warm-up:

3 rounds:

5 Power Jerk + Jerk-grip OHS

3 Wall-walks or 20 Shoulder taps from plank

WL:

1) Find a 5RM Power Jerk

Strength/Skill:

2A) Find a 5RM BS (at least 3 sets within 90% of 5RM)

2B) 4xME Strict HSPU + Kipping HSPU

Conditioning:

3) For time:

Same barbell for all:

2 rounds:

8 HPC (115/75)

8 Lateral Burpees

2 rounds:

8 Thruster

8 C2B PU

2 rounds:

8 STO

8 Push-ups****

***If you are doing BOTB perform ring push-ups instead.

Accessories:

4A) 1-arm DB Floor press with Glute bridge 4x8 (you can also do just bench, here)

4B) Bulgarian split squat 4x8 each leg

5A) 4xME Diamond push-ups

5B) Weighted sit-up 4x10 (low back keeps contact on floor)