AMRAP in 30 seconds of:
Push Jerks, 115/75
Rest 90 seconds. Repeat for 7 cycles.
Don't count reps where the elbows aren't locked out upon landing the feet. Focus should be on landing slightly deeper to avoid this. Quality first but definitely lots of reps.
B.
For time:
50 Air Squats
Row 500 meters
50 Burpees
Sprint this. Unbroken on burpees or you're a wimp.
C.
EMOM for 10 minutes:
1 Strict Muscle up (count attempts)
15 Step ups, 24/20
Step ups are jump from the top. No stepping down. Be quick about the pace too.
*******Rest at least 7 minutes between A, B, and C.
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