Warm-up
EMOM - 12'
30 DU
10 squat plate (35/25)
10 shoulder press (45/35)
45" plank
B)
Strength & Conditioning
9 push presses (115/75)
200m run
15 push presses
200m run
21 push presses
200m run
Cap time: 12'
EMOM - 5'
3 push jerk (135/95 RX - 115/75 SC)
C)
WOD
AMRAP 10'
10 OHS (115/75 RX - 95/65 SC)
10 pull-ups
10 burpees
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