WOD
[A] "Shankle Complex" 
1-1-1-1-1

The Shankle Complex is 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Split Jerks

[B] Tabata Push-ups
The Tabata interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Score is your lowest total from any of the intervals. 

[COMPETITION TRAINING]
[C] Complete as many rounds as possible in 9 minutes of: 
5 Bar Muscle Ups
10m Handstand Walk
20 Pistols, alternating legs 

Photo Credit: Jay Clark

Photo Credit: Jay Clark