Barbell & Accessory

A) 2 Front Squats + 1 Jerk, 1-1-1-1-1
B) GH Raise 5×5
C) Handstand Hold Attempts 5×10

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Foundations 
4 RFT
Run 400m or Row 500m
50 Air Squats

Conditioning 
AMRAP 15
9 T2B
15 Alt Russian KBS 55/35/25
21 Burpees

Competition
EMOMFALAP
3/1 Muscle-ups
2 Squat Cleans 185/135/95