STRENGTH

EMOM for 3 min:

5 Strict Press

*Rest 1 min

EMOM for 3 min:

4 Push Press

*Rest 1 min

EMOM for 3 min:

3 Push Jerk

*Go up in weight every time the movement changes

WOD

“Off to the races”

30/24 Cal Bike

30 Box Jumpovers

5 Rope Climbs

30 KB Swings

30/24 Cal Bike

Time Cap: 13 min

Fx: 20/18″, 35/25#, 2:1 Rope Climb Scale

P: 24/20″, 53/35#

O: 24/20″, 70/53#

Coach’s Tip: Get that bike started off fast to get the calories rolling quicker.