"JT"

1. WARM UP
Dynamic Warm Up
- Run 1000m

Mobility WOD

- T-Ball: Thoracic
- Sink Stretch

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  2-3 Rounds

- Back Extension, 10-15 reps

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3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

-  M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - "JT"
21-15-9 for form:
- HSPU/Ring Y
- Ring/Box Dip
- Pushup

5. FLEXIBILITY
- Middle Split

- Right Split

- Left Split

- Pancake Split