Class before or after. But no one should be doing just competition work.
A) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Split jerk or Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) 3×10
deficit deadlifts 315/225
D) 20 min emom
Even: 15 burpees
Odd: 10 toes to bar
AT THE 20 minute mark Row 1000m
Men: if total time on clock is greater than 23:49 you must rest until 27 minutes and row an additional 1000m. If less, rest until 27 minutes and do a 3 minute amrap of 9 wallballs 30/20+3 muscle ups.
Women:if total time on clock is greater than 24:39 you must rest until 28 minutes and row an additional 1000m. If less, rest until 28 minutes and do a 3 minute amrap of 9 wallballs 30/20+3 muscle ups.