Warm Up: – 800m run – when you get to the pool, 30 squats and 25 pushups, then continue your run.
Strength/Skill: – EMOM 3 min – 15 plate thrusters @ 25/15/10
Rest 2 min
EMOM 3 min – 15 plate pushups @ 25/15/10
Rest 2 min
EMOM 3 min – 15 plate jumping squats @ 25/15/10
WOD: – Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
(All work is F2S; NO RACK)
