Pausing Split Jerk
5 Sets of 3

Tall Jerk
4 sets of 4

Strict Press in Split Jerk
3 sets of 5

Box Squats
On the Minute x 10:
4 Box front Squats

• Box Height Just Below Parallel

FOR TIME (TIMECAP 60MIN):

1 burpee + 400 m row
2 burpee + 400 m row
3 burpee + 400 m row
4 burpee + 400 m row
5 burpee + 400 m row
6 burpee + 400 m row
7 burpee + 400 m row
8 burpee + 400 m row
9 burpee + 400 m row
10 burpee + 400 m row
11 burpee + 400 m row
12 burpee + 400 m row
13 burpee + 400 m row
14 burpee + 400 m row
15 burpee + 400 m row
16 burpee + 400 m row
17 burpee + 400 m row
18 burpee + 400 m row
19 burpee + 400 m row
20 burpee + 400 m row

=210 burpee + 8000m row

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(21)
WRK 2:00 REST 1:00 x7
10 air squats or goblet squats
30 jump rope or double unders
10 -5 yard shuttle runs

Finisher
50 knee tap crunch
1:00 min quad stretch

EMOM20
1. HSPU / push ups
2. Pistol squat
3. T2B / Hollow Rock
4. Box jump / step up

*Choose reps you can keep for the whole workout. This is more for quality than going hard. Movements does not need to be unbroken.

EMOM8
Alternating
1. 30 sec wall handstand hold
2. 5-10m handstand walk

2 round

Air squat
Hand release pushup
Lunges
Pullups

OPTION 1:

A.
2 rds:
12 Air squats
9 Sit ups
6 Push ups

2 rds:
6-8 KB/DB swings
6-8 Squat jumps
6-8 V-sit ups
6-8 Push press

Mobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretch

B.
AMRAP 20:
30 KB/DB Swings
25 Squat Jumps
20 V-sit ups
15 Push Presses (w/ 2x DB/KB)

OPTION 2:

A.
5-10min. Warm up run
+stretch

B.
1x8min.
(85-90%/20min. Max effort avg speed)
Rest 4min...

4x4min.
(105-115%/20min. Max effort avg speed)
Rest 4min. btw sets.

C.
5-10min.: Cool down walk