A: Warm Up
3 sets with a partner
200 Meter Run
Hollow Body Hold
B: Prep
Establish pull up standard and weight for push jerk
C: Met Con
Alternating with a partner
6 rounds
200 Meter Run
AMRAP Pull Ups
Immediately followed by
6 rounds
200 Meter Run
AMRAP Push Jerk 95/65
Score: total reps per team
Notes: pull up reps, Push Jerk, and total time
D1: Strength
3×3 Push Press
D2: Endurance
2×10
200m run X 10
30s rest between each
