26 July 16

Tall Jerk 3x3

Jerk Balance 3x3

A. E2M6M Push press + power jerk + split jerk @70% 1rm C&J

E2M6M Power jerk + split jerk @75%

E2M12M Split jerk x 2 @80%

B. Close Grip Bench Press 10,8 ,6, 4, 2 build over the sets

C.EMOM20

Minute 1- Muscle up x 3-5

Minute 2- Wall walk x 3

Minute 3- L-sit x 20 sec

Minute 4- rest

D. "Flight Simulator"

Unbroken double unders for time- 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 ...if you hit your feet one rep shy of completing the set you have to start that set over, not the entire workout.

E. Banded tricep push-down 3x30 rest 60 sec between sets