WOD
[A] Bench Press
5-5-5-5-5

[B] Deadlift
5-5-5-5-5

Superset A & B

[COMPETITION TRAINING]
[C] 5 rounds, each for time:

5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

[D] For total reps:
Muscle Up x 3 sets
rest 90 sec between each set

If you cannot do 5 unbroken muscle ups, complete 15 reps (of Muscle Up or Transitions) in as many sets as required

Photo credit: Wendy Swift

Split Jerk warm up_preview.jpeg