Warm Up
Mobility and Line Drills
then
3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean and Jerk
Part A
Shoulder Press – 3 x 8 Reps @ 50% – E2M
Part B
1 Shoulder Press + 2 Push Press + 3 Push Jerk – EMOM x 8 -Build Up
Part C
3 Rounds
400 Meter Run (500 Meter Row for scaled)
12 Muscle Ups (S), 24 C2B Pull Ups (F), 36 Banded Pull Ups (H)
75 Push Ups (S), 50 Push Ups (F), 25 Push Ups (H)
