General Warm up:

2x through the following –
5 burpees
30 jumping jacks
30 bear crawl steps
10 total PVC samson stretch
10 per direction weighted arm circles

then, coach led push press/split jerk review

CLICK HERE FOR THE WORKOUT EXPLANATION

A. E2MO2M for 10 min:
3 push press or 3 split jerk
all @ 75% of 2RM movement
you need to work on
(if unsure which, perform a complex:
1 push press + 2 split jerk or
2 push press + 1 split jerk)

B. 3 sets or 5 min (whichever is first):
– 5 kips on pull up bar
– 2 box dips with :05 sec hold at bottom
– :30 sec rest

C. 6-9-12-15-18 for time (12 min CAP):
– T2B/K2E
– Strict box dips
– :30 sec dual DB hold by your side after each set @ 50s/35s; 35s/25s