A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6:

Odd Minutes:
8 Shoulder Rolls
20 Double-Unders

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups


Push Jerk

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8

Objective: build to an RPE of 8 for 5 repetitions in the Push Jerk.


4 Rounds For Time:

7 Thrusters, 95#/65#
14 Pull-Ups
21 Double-Unders

– Rest 60 Seconds

Note: record each split time for all 4 rounds, goal is to try to maintain splits.

AX: 75#/55#.
RX: as is
RX+: 115#/75#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

Goal is to maintain intensity each round. Break movements up as needed to keep splits similar.

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