Rest / Refresh
Refresh after 3p eastern time announcement for prep work, once 21.3 is known
Update:
21.3 & 21.4
Warmup this complex, but not going above 65-70% of intended weight
+
Run through some bar work of thrusters and progress to low volume muscle ups.
Finish with
10 min bike
:30 @80%
:30 easy
+
Recovery foam rolling and loosening up lats