Fitness

A) EMOM x 10 sets

Station 1: 5 BB push presses

Station 2: 5/side single arm ring row + reach

 

B) For time:

– 200 single unders

– 50 DB push press

– 40 hanging knee raise

– 30 push-ups (elevate if needed)

– 200 single unders

 

C) 3 sets for quality:

– 6/side TGUP sit-ups

– 12 bent over reverse flys

 

Performance

A) EMOM x 5 sets:

– 1 pause split jerk @ 50-70%

+ 

EMOM x 5 sets:

– 1 split jerk @ 75-85%

 

B) For time:

– 100 double unders

– 50 shoulder to overhead (95/65)

– 40 toes to bar

– 30 push-ups

– 100 double unders

 

C) 3 sets for quality:

– 6/side TGUP sit-ups

– 12 bent over reverse flys