12min EMOM
1st Minute – 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg)
2nd Minute – REST
3rd Minute – 1-3 Strict Handstand Push-Ups to 3-6 Kipping Handstand Push-Ups to 6-12 Push-ups
4th Minute – REST
*Perform 3 times*
13min AMRAP:
3 Power Cleans 135/95 MRX 95/65
4 Hang Cleans
5 Shoulder to Overhead
6 Barbell Push-Ups MRX Push-Ups
7 Over Box Jumps 30/24″ MRX 24/20″
*can jump over whole box, step on (if stepping both feet touch the top), you can use hands.
Core Development
Accumulate 1min L-Sit HANG
30 BarBell Sit-Up to Press
30 Hollow Rocks
