WARM UP
2 ROUNDS
20 Bunny Hops
10/10 Single Leg Hops
5/5 Moose Antlers
5/5 Side Plank Rotations
Into…
2 ROUNDS
10 Box Jumps
10 Empty Barbell Strict Press
5 Scap Pull-Ups + 5 Kip Swings
10 Ring Rows
STRENGTH
3-3-3-3*
Push Jerks
*Start Moderate and end Heavy.
(Score is Weight)
WORKOUT
FOR TIME
40 Box Jump Overs (24/20)
20 Push Jerks (155/105)
40 Pull-Ups
20 Box Jump Overs
10 Push Jerks
20 Pull-Ups
(Score is Time)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
12 Box Jump Overs (Athlete Choice)
10 Pull-Ups or Ring Rows
8 Push Jerks (Athlete Choice)
(Score is Rounds + Reps)
*Complete waterfall style. P1 completes 12 Box Jumps Overs, P2 completes 10 Pull-Ups or Ring Rows, P1 completes 8 Push Jerks, and then P2 completes 12 Box Jump Overs and so on.
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)