Workout of the Day:

A. Z-Press 5 x 3 (Every set heavier than last week)
B. With a Running Clock
AMRAP 3min
12 Push Press 95/65
9 Box Jump Overs
6 Pull Ups
Then, immediately after 800m sprint.
Rest until clock hits 12min then repeat.

Competition:

A. 3 RNFT

Russian Dip x7-12 Reps
Handstand Hold x 45-60sec
L-Sit x 30-45sec

B. Snatch 5×1.1.1 (rest 10sec)

C. Max Back Squats in 3min #155 (rack is ok)
-Rest 3 min-
Max ground to overhead in 3min #185