1. Warm-up
2 Steady Rounds:
20 Wallballs
20 Calorie Row
2. Strength
Push Jerk
3×5 @ 70%
3. OLY
EMOM for 10 Minutes
1 Clean Complex 70%+
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
4. Met-Con
3 Rounds:
30 Single Arm Push Press 25/70lbs
(15 per side)
20 Toes to Bar
50′ Handstand Walk or 4 Wall Walk
——–Optional——–
5. Interval
Every 3 Minutes until failure
Run 200m
15 Deadlift 225/155lbs
4 Ring Dips
Add 4 additional Ring Dips each round
(4,8,12,etc…)
6. Extra
Front Lever Hold
(Any Progression)
6 Rounds:
Accumulate :20
Rest 1-2 Mins
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