Please Excuse The Interruption

Kim

Warm Up
All movements With Sliders
2 Rounds
:40 Work/:10 Rest
-Plank Drags*
-Glute Bridge
-Push-Up To Press Overhead Right Side
-Push-Up To Press Overhead Left Side
-Plank V-Ups or Knee Tucks

Mobility
Shoulder Rolling

Strength
E2MOM 12
Push-Press
3 Reps
Building

WOD (12 Minute Cap)
60 Clean and Jerks 115|75
for Time

Interrupted by
EMOM 4 Bar Facing Burpees

Level 3- 40 Reps
Level 2 – 40 Reps, 115|75
Level 1 – 30 Reps, 95|55
ADV- 135|95, 6 Burpees

Extra Work
100/80 Calorie Bike
E2MOM – 2/1 Rope Climbs

*WOD Starts on the Rope Climb. Rope climb shouldn’t take more than :30

Scaling Option – Strict Pull Up Sub = 4 for each rope climb

ADV – 120/100
2/1 – Pegboard

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