Strength
1 Push Press + 1 Push Jerk EMOM for 8 Minutes
—Start @ 85% of 1RM Push Press & add as you go. No racks allowed, unless you absolutely need one!
Conditioning
3 Rounds For Time
50 Double Unders
2 Rope Climbs 20ft
10 Push Jerk 185/115lb
—Rest 3 minutes
Row 1000m For Time
Assistance
3×12 Ring/Bar Dips (weighted for advanced)
WOD Notes: Scaling for DU is 125 singles. Scaling for RC are 15 ft, 3 up/downs per RC, or 2 laps sled pull with arms. Push jerk weight is 60% of 1RM Push Jerk. Have rower count down to get exact 1000m time. Try to stay within 10 seconds of best time.
