A. 12 minute EMOM
1 – 3 Split Jerk Balance
2 – 3 Behind the Neck Split Jerk Balance
3 – 3 TNG Split Jerk
*Pause in the receiving position for three seconds each time
B1. Dumbbell Z-Press – 3×6-8 @31X1 Tempo; Rest 1 minutes
B2. Dumbbell Prone Row – 3×8-10 @21X1 Tempo; Rest 1 minute
+
5RFT
8 Burpees
12 Kettlebell Swings @70/53-lbs
16 Wallball @20/14-lbs
