A. Every 2 min. for 12 min.:

3 Push-presses

 

*** Increase weight every round. Aim to 90% of 1RM. ***

 

B. EMOM 9 min.:

Min 1. - 1 HSPU's

Min 2. - 2 HSPU's

Min 3. - 3 HSPU's

Min 4. - 4 HSPU's

Min 5. - 5 HSPU's

Min 6. - 4 HSPU's

Min 7. - 3 HSPU's

Min 8. - 2 HSPU's

Min 9. - 1 HSPU's

 

*** Go strict if you can. ***

 

C. For time:

21-15-9

Thrusters 95/65 lbs

Goblet squats 24/16 kg

DU's

 

*** Every time you break a set perform 5 burpees as penalty. ***