1000m row test
Mobility- super friend tspine -2mins each
Warm Up: double under 30-20-10
Sit up 30-20-10
Strength: take 20mins to establish a 1rm deadlift or 1rm clean
Accessory: 5-4-3-2-1 WTD press ups and pull ups
WOD: 15min amrap(EMOM)
1 sh press
3 push press
5 push jerk
@70%of 1rm push press
Every time the bar is dropped perform 5 toe to bars/ knee to elbows/knee raises on bar
