Workout of the Day:

A. 4×10 Back Squat @2020 (use 40-60% of 1RM)
B. 3 Times Rounds
20 KBS
20 Burpees
Rest 3:00, get faster each round.
Competition:
A. Warm Up With 10 Minute Row/Bike
Foam Roller
2×5 Wall Squat
2×10 Air Squat
2×5 Jump Squat to Box
2×20 Push-Up
2×10 Shoulder Dislocate
Then:
Every 2:00 Complete The Complex
Clean Deadlift + Hang Clean + TnG Clean (increase loads each set)
Then:
Every 2:00 for 10:00
Split Jerk (build to a heavy single)
Then:
Back Squat 2×8
Then:
5×1:00 Farmer Hold @2x53KB
* During Rest Sprint 100m Row.