On these EMOM Days – scale where you need to scale, if you need to shrink a movement on reps, please do so to ensure you are keeping the stimulus of the workout.
| Wednesday – SJ/ Upper Press/Pull Variation/ Gymnastics Strength/ Condiitioning | |
| 1 | Every 2 Mins X 12 Sets: |
| 1 Split Jerk – Build Across the Sets starting at 70% of last weeks Heavy Single | |
| 2 | 5 Sets: |
| 5 Tough Push Press | |
| 1 Legless Rope Climb – rest as needed b/t sets | |
| 3 | 20 Min EMOM |
| 1- 200m Run – runs should take 40-45 sec/ if longer, scale the run down | |
| 2 – 3-7 Ring Muscle Ups – If you cant RMU/ do strict Pull-Ups | |
| 3 – 15/12 Cal ROw – rows should take 40-45 sec/ if longer, scale down | |
| 4 – 10-12 C2B Pull-Ups | |
| 4 | 3X5 CGBP – @Moderate Load – rest as needed |