11.3

TGU x 3/side
good morning x 10
seated wall angels x 10
hollow rock to arch rock x 10/10
jump squats x 5×2

then

A1 Push Press + Push Jerk – 5 attempts for a heavy single
A2 DL; 50×5, 60×5, 70×5, 80x3x2
+
5 minute amrap
5 ring dips
7 DL @ 30% of max
9 cals on AB
rest 3 minutes
x3

Finisher
tuck ups or v-ups x 50 reps