Training of the Day
Back squats (sticking points)
6 rounds of 4 @ 4 second decent, 2 second hold at 90, 2 second hold at 45.
45%, 50%, 55%. 60 ,60, 60% of 1RM.

then
buy in…. 200 double unders
21-15-9 of…
Jumping weighted squats (45/25)
Pull ups
Cash out… 30 ring dips

Competitor supplement
DL from 2nd rack position @ 1RM OTM X6
Then
2-4-6-8-6-4-2
Muscle ups / handstand push ups