Cash in:  4x200m with 30 sec rest

Cash out:  3×10 deck squats (hold plate or KB)

Basic & Performance

JERK!

• Emomx10 – Push press x 3 (climbing weight)
• Emomx5 – Push jerk x 3
• Emomx5 – Split Jerk x 3

THEN:

For time:

• Row 1000 Meters/Run 800 meters

followed immediately by . . .

Three rounds of:

• 20 Kettlebell Swings
• 10 Toes to Bar
• 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press