Build Up E2MOM
Strict Press 10 – 5 – 1
Push Press 9 – 6 – 3
Split/Push Jerk 3 – 2 – 1
For Time: (17min cap)
1000m Run/Row or 2.5k Bike
30 Handstand Push-Ups RX+ Strict or 10 Wall Walks
800m Run/Row or 2k Bike
30 Shoulder to Overhead 135/95lbs RX+165/115 MRX 95/65
Core & Handstand Walk Development
20 Plank Shoulder Taps
25 Weighted Sit-Ups (Heavy)
1min Handstand Hold
25 Back Extensions
10 Wall Facing Handstand Shoulder Taps
50′ to 150’ Handstand Walk or Partner Wheelbarrow Walk
SP: 125(10)-145(5)-165(1)
PP: 185(9)-205(6)-225(3)
P/SJ: 255(3)-270(2)-285(X)
11:33 Rx+ (SHSPU, Row)
*Part A all from the floor
A1. 95-115-135
A2. 155-165-185
A3. 205-225-245
B. 12:16 rx
C. Shoulder Taps & GHDs
SP 100 – PP 145 (3) – SJ 185
13:05 RX+ row strict hspu
SP: 115(10)-145(5)-165(1)
PP: 155(9)-185(6)-205(3)
SJ: 210(3)-230(2)-260(1)
16:56 Rx (HSPU, Bike)
75-95-115
135-155-175
195-215-235
12:50 rx (row, hspu)
From home
SP: 95-135-155
PP: 165-175-185
Jerk: 195-215-225
All from ground
13:54 RX+ run & SHSPU
A. All from the ground
SP = 75 – 120 – 140
PP = 140 – 165 – 185
SJ = 200 – 225 – 250
B. 13:51 rx+ ( wallwalks and running )
95-135-185
135-135-185
185-225-275
15:02 rx+
11:29 rx+ (strict HSPU and row)
A. 295 Push Jerk
B. 10:12 RX+ ( SHSPU/ROW )
A. TT- Training and Talking as Bradley would say
B. Started with 2.5k bike, 1 ww, then had to leave
A. Strict press — 65(10) – 85(5) – 95(1)
Push Press — 95(9) – 105(6) – 115(3)
Split jerk — 135(3) – 155(2) – 170(1)
B. 12:55 RX + row / wall walks