Pre Class:

1) Pause Overhead Squat: 7 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause for 3 seconds in the bottom.

2) Jerk: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

WOD:

3) 5 Push Press + 5-10 GHD Sit-ups: Every 2:00 for 10 sets

Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit. Pick a quantity of GHD  Sit-ups you can maintain and also finish with some time to recover before your next set of Push Press. Goal should be to have about 60 seconds of full recovery time.

4) 3 rounds AQAP:

30 Wall Balls 30/20

30 Pull-ups

Extra Work:

5) Assault Bike: 5 x 100 Calories

Rest 3 minutes between intervals.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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