1.) 10 x 2 Split Jerk, work up to a max double
You do not have to but I highly suggest you use the jerk blocks then you are able to drop and reset without having to pick the dang thing up off the floor every time
2.) WO
OH Squat Notes: These should be fast up and down reps, as soon as you have to rest or reset your foot position the set is over. Go as fast as possible as long as possible, then drop the bar. Scaled weight is LII 115/85lb, LIII 96/65l
Ring Dip Notes: These should be fast up and down reps, as soon as you have to rest or slow down the set is over. Kipping is allowed
Use lightest band possible if neede
Extra Credit
1a) 3X12 Tempo GH Raise – rest 60 sec
Notes: From the start position, take 5 counts to lower down, then explode back up to beginning position
1b) 3X20 UB GHD Situps – rest 60 sec
ME=Max Effor
UB=Unbroke