Advanced & Intermediate: Push Jerk
60%of jerk x 3 reps x 5 sets
Beginners: Push Press
3-3-3-3-3
climbing
Advanced: EMOM x 16 Minutes
40Double Unders
2Legless Rope Climb
24Sit Ups
30Air Squat
Intermediate: EMOM x 16 Minutes
20Double Unders / 80 Single Unders
2Rope Climb
20Sit Ups
25Air Squat
Beginners: EMOM x 16 Minutes
50Single Unders
4Rope Pull with legs on the ground
15Sit Ups
20Air Squat
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