A. Push Jerk 3-3-3-3-3-3-3
B. EMOM x 14:
1. Strict Toes to Bar/Knee Raise (choose own reps)
2. Glute Bridge (pulse for 30 sec.)
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WOD: Saturday
Pick a benchmark/hero workout from the list below: Nancy Five rounds for time of: Run 400m 15 Overhead Squats 42.5/30kg *Post time to comments. *Time to beat 11.49 Diane 21-15-9 reps for time of: Deadlift 100/70kg HSPU *Post time to comments. *Time to beat 1.56 Bradley Ten rounds for time of: Run 100m 10 Pull-ups Run 100m 10 Burpees Rest 30 seconds *Post time to comments. *Time to beat 19.59 Coe Ten rounds for time of 10 Thrusters 42.5/30kg 10 Ring Push-ups *Post time to comments. Ideally pick a workout that has movements/loads that require little or no scaling. Shameless self promotion!