1. 3 sets
- 10 alt. reverse lunges
- 5 pike pull on rower
- 5 btn push presses
- 5 jerk balance
2. Push Press + Dip
EMOM 4'
- 2 push presses @80%+
Rest 1'
EMOM 4'
- 4 jerk dip @105%
Rest and Squat prep 5'
EMOM 5'
- 3 front squats @85%
3. EMOM 15'
1. 10 hang power cleans @30/20
2. 8 lateral burpees
3. 40" hard assault bike