Strength
- Split jerk, 7x2
- L-sit practice between sets
WOD
EMOM for 10 minutes of (score is minimum of each movement - goal is consistency):
- Odd: 30 seconds Push press, 95#/65#, 30 seconds rest
- Even: 30 seconds Sumo Deadlift High Pull, 95#/65#, 30 seconds rest
Then, for 3 minutes:
- Accrue as much time as possible in a perfect plank (no score, rest as needed)