Back Roll to Split x 10
Jumping air squats with pause x 10
Pull-Ups x 10
Rvs. Push-Ups x 10
BB DL, HC, SP, BS x 5 each
Tall Jerks 2 x 3
work up to a heavy 1 rep in 5-10 min.
then, 5 x 1 at 75% of that
13 min AMRAP
7 Clean and Jerks (115/75) +(155/115)
7 Ring Dips +(3 Muscle-Up + Ring Dip)
7 Box Jumps Overs (24/20)
The strength isn’t necessarily a 1RM. Just build up to something heavy for the day and then back it off to reinforce good form.