Warm-up
5 Rounds
:30 on/:30 off
Max Cals Assault Bike
Spend 5 mins on mobility of choice, then start warming up split jerks for EMOM.
Oly
EMOM10
2 Split Jerks
80-90% of 1 RM
Strength
Front Squat with Chains
3-3-3-3
WOD
8 Minute AMRAP
7DB Clean and Jerks (50,35)
1 peg board ascent*
Rest 4 Minutes
8 Minute AMRAP
20/15 Calorie Assault Bike
20 Toes to Bar
*If the pegboard is still a skill you are working towards sub a rope climb for the workout