A. Barbell split squats – 3×10 on each leg (i.e. do 10 reps on one leg, switch legs and do 10 on the other leg, then rest). You will have to experiment with the weight a bit on this. I’d recommend starting at around 40% of your max back squat. Barbell will be in the back rack position. Please note that some of you may not need any weight at all for this movement (yet). Make a note if one leg is noticeably weaker than the other, or if you have problems balancing on one side versus the other.
B. 8 minute AMRAP of:
3 barbell clean and jerks (135/95 or scale to 70% of your clean and jerk, whichever is less)
6 ring dips (scale to bar dips or a challenging push-up variation)
9 ring rows (ideally horizontal, but scale as needed).
C. Russian twists – 4×10/side. Use a med ball, small kettlebell, or dumbbell.