PreWOD Competitor Work:
5 sets: Jerk Drive + Split Jerk
then:
5×3 – Jerk Dips
then:
Max 10s rack support

Warm-Up:
1 minute Burpees
1 minute Double-unders
5 minutes:
3 wall squats
3 push press
3 good mornings
5 PVC Pass throughs
2 minutes hip circles and super dogs

Strength:
Fitness: Overhead squat: work up to a heavy triple,
Competitor: 3RM Overhead squat, no pauses, 95%, 90%

You can wear a belt and squat shoes if desired
WOD: 13 minute cap

Overhead Squat – A – Thon:
Fitness: 100 overhead squats for time 95/65
Competitor: 100 overhead squats for time 135/95
*Every drop of the bar requires an immediate 10 T2B penalty

Fitness Cashout or Individual Work:

4 minutes hollow hold

Gymnastic Work:
RING PUSH UP / PLANK COMPLEX: 5 Sets

Rest 90s between sets. Rings are set low (6 Inches from Ground). Focus on stabilizing the midline throughout these movements.

MUSCLE UP W/ EXTRA PULL (1 SWING, 1 PULL, 1 MU): 3 Sets of 5

Rest 3 minute between sets. by adding the extra swing and pull we are deepening your grip strength and muscle endurance as well as forcing you to rely on technique as your pulling musculature fatigues.

1 MAX MUSCLEUPS