A. 12 minute EMOM
1-4 – 3 Drop Jerks
5-8 – 3 Split Jerk Balance
9-12 – 3 Split Jerk
*Pause in the receiving position for each lift
B. Supinated Pull-up Negative – 4×4-6 @40A1 (weighted if able); Rest 2-3 minutes
+
15 minute @80%
100′ Farmers Carry (70/53/hand)
3 Wall Climbs
30-50 Double Unders
15 Hand Release Push-ups
