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
6.7 mile
at
185
7:32@95s2o
Push press: 115(3)-145(3)-175(3)
Split push press: 115(2)-145(2)-175(2)
Split jerk: 205-235-255-270-285
8:44 rx+ (row & HSPU)
(1:17, 1:20, 1:26, 1:43)
9:47 Rx+ run, hspu
Split jerk: 225
9:32 Rx (run, S2O)
8:11 RX+ run, hspu
9:49 RX+ @135 run hspu
Push press: 135(3)-185(3)-215(3)
Split push press: 215(2)-215(2)-215(2)
Split jerk: 225-255-275-285
7:30 Rx (Run & HSPU)
7:22 rx
A. 235
B. 9:28 Rx/Row