11.12.24 WOD

400m run
30 cals bike. Or row
*Should be done as quick as possible!
Then..
10 Shoulder taps
10 Plank up/downs. (Forearms to hands)
10 Plank T-spine rotations

Then..

“EMOM x 9 sets (Week 3 of 4)

3 Rounds:

Min 1-3: 3 Strict press
Then..
Min 4-6: 2 push press
Then…
Min 7-9: 1 Push jerk

Build in weight each each min, and each set. Try to start and end heavier than last week!
–
The goal is to move up in weight after each lift.

Then….

12:00 AMRAP:

36 Double Unders
9 Toe To Bar ( 3-5 BMU)
7 Deadlifts 225/155 (7 unbroken)
5 box jump overs