Push Jerk (3 Rep Max)
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x3
Opt. 2 -Build- 3×5 @ 77.5% of 1RM
Opt.3 -Accessory Work-

*Sub Push-Jerk for Split-Jerk

Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
20 Top of the minute Single/Double-unders
25 Pushups
10 Squats

Rx 95/65

Score completed rounds of pushups and squats. Do not score jump-rope

Metcon (Time)
GHD Sit-ups
Rest as needed in-between sets