3 rounds of:

1 Wall Walk
4 Push-Ups
6 Knees-to-Elbows
20 sec Rest

4 min EMOM:

4 Strict Press
8 Lunges, with an empty barbell overhead


20 min EMOM (Every Minute On The Minute):

2 Split Jerks


Start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.


21-15-9 For Time:

Dumbbell Thruster, 45#/30#
Calorie Row

Workout Tip

Dumbbell Thrusters: load should be moderate to light. Athletes should work on performing movements unbroken. Scale to an empty barbell or lighter dumbbells if needed.

Calorie Row: this workout is a sprint. Athletes should push the row segment of the workout.

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