A. Any order, any split, all @ easy pace
Jog 800m
15 Strict Ring Dips
20 Tap Swings on Pullup Bar
30 Hollow Rocks
30 Counterbalance Goblet Squats

B. 2 Press; 5 sets with 4RM load

Notes
If the athlete did not perform last week’s 4RM, build in doubles to a weight they could perform for two more good reps, and do a total of two sets with that weight.

C. 15-12-9 For Time:
Clean & Jerk, 60/45
Chest-to-Bar Pullup

Notes
Scale for intensity. This isn’t one to grind out.