STRENGTH

RX
Split jerks
6 x 3 reps
(touch and go, make sure to keep
speed and technique)

Scaled
Push press
5 x 10 reps

METCON

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

Scaled
12 min AMRAP
Any suitable rmu scaled option
12 Push presses
24 Box stepovers

RX+
12 min AMRAP
3 Ring muscle ups
12 Shoulder to overhead 65/45kg
24 Boxjumps 24/20″

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