Push Press — EMOM
3 – 3 – 3
Rest 2min/Adjust Weights
Split Push Press — EMOM
2 – 2 – 2
Rest 2min/Adjust Weights
Split Jerk — EMOM
1 – 1 – 1 – 1 – 1
4 Rounds For Time: (16min cap)
12/10 Calorie Row/Bike or 200m Run
6 Thrusters 95/65 RX+115/75 MRX 75/55
9 Shoulder to Overhead or Handstand Push-Ups
1min Rest after Each Round
Core & Shoulder Development
10 Wall Walks or 100’ Handstand Walk
15rep each arm/leg (1 Leg/1 Arm KB Press)
Spend 3min on Banded Shoulder Stretches
2x20sec Head to Floor Straddle Stretch
1min Wall Facing Handstand Hold
Spend 3min on PVC Shoulder Stretches
