Shoulder Opener 3×3-5 reps in each position
SWOD 18 min
A. 10 min to review/fine tune Split Jerk footwork
B. Jerk Dip Squat for technique not load, 4×4 https://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/
C. Split jerk 4×3
WOD
10 Ring dips
12 Pullups
100m Sprint
rest 1 min
4 Rounds, Go all out, slowest round is your score