STENGTH

RX
10 EMOM
1 Push jerks

Scaled
10 EMOM
3 Push presses

METCON

RX
12 min AMRAP
3 Ring muscle ups
12 Shoulder to overhead 60/40kg
24 Boxjumps 24/20″

Compare to 8/5

Scaled
12 min AMRAP
Any suitable progression
12 Push presses
24 Box step ups

BARBELL

12 EMOM
2 Push jerk

Scaled
3 Push presses

METCON

12 min AMRAP
5 Deadlifts
4 Front squats
3 Shoulder to overhead

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