If you are competing this Saturday at Iron October, consider taking this day relatively easy and possibly run through any of the workouts already prescribed.
A.
3 Sets, Not For Time
5 False Grip Strict Ring Pull-ups
50′ Handstand Walk
15 GHD Sit-ups
5 Ring Dips (Hold 5-7 Seconds At Bottom and Lockout)
Rest As Needed Between Sets
B.
5 Minutes EMOM
Press in Clean x 3-5 Reps
(Not For Heavy Weight, But To Open The T-Spine)
C.
Build To Your Heaviest Set
1 Power Clean + 1 Front Squat + 1 Squat Clean
D.
10 Minutes E120 (5 Sets)
Clean Pull x 3
(Use 100-110% of Heaviest Load of Part C)
E.
3 Rounds For Time
15 Burpee Box Jump Overs 24/20”
15 Power Cleans 135/95#