A. Behind the Neck Split Jerk – Build to a tough double in 10 minutes
B. Banded Deadlift – 1 rep (~70%) EMOM 8 minutes
C1. Push Press – 4×4; Rest 2 minutes
C2. Back Rack Walking Lunge – 4×4/leg; Rest 3 minutes
+
7 minute AMRAP
4 Dumbbell Burpee to Ground to Overhead @50/35-lbs/hand
8 Box Jump Overs @24/20″
+
12’ EMOM
1 – Plank Reach Under w/ KB
2 – Marching Bridge
3 – Captain Morgans (20-sec/side)
