Prep, Z, joint mobility.
Front Lever to muscle up x 2 x 5 sets
Bent Press: 40kg + chains
worked up to a few heavy singles with lots of chain.
Superset with 2-hand (to avoid blister) swings @ 48kg
Rolled BJJ for an hour
Sandbag Complex @ 150lbs X 3 rounds
Clean x 2
Bear hug squat x 2
High zercher squat (very tough on the abs) x 2
Zercher carry for about 100ft
Active rest handstand practice between sandbag complexes.
Finished with some neck bridges front/back.