A. Power Jerk + Split Jerk – EMOM 10 minutes (start moderate and build every two minutes)
B. Push Press – Build to a heavy set of three
C1. Weighted Pull-Ups – 3×6-8 @20X1 Tempo; Rest 1 minute
C2. Dumbbell Prone Row – 3×8-10 @20X1 Tempo; Rest 2 minutes
D. Every 30-sec x 16
1 – 3-5 MU
2 – 35 Double Unders
E. Every 30-sec x 16
1 – 5 Kipping HSPU @4/2″ Deficit
2 – 6 Box Jump Overs
F. 3 sets:
50’ Off-set Carry (Suitcase + Front Rack), Left
50’ Off-set Carry (Suitcase + Front Rack), Right
30-sec Dip Support (w/ turnout)
30-sec Ring Row Hold
