Warm up
1000m row @ 80%
For 15 minutes choose one
Overhead mobility
Posterior chain mobility
Strength
1 Push-press
3 Push-jerks
*Without letting go of the bar
WOD
EMOM for 12 minutes
3 Deadlifts (315,205)
5 Chest Slap Push-ups
7 Box jumps (24/20)
Games – 20-40lb vest
Regional – (295/195)
Open – (275/185); clap
For every round not completed, perform 5 bar facing burpees immediately after the 12 minutes.
Cash out
With a partner
Row 1000m
Row 750m
Row 500m
20-40lb Vest optional