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Tuesday 9/29

Cash in:  4x200m with 30 sec rest

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


Basic & Performance


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



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
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