WARM UP

OVERHEAD SQUAT

6 X 2:30

• 5 Reps @ 75%
• 3 Reps @ 78%
• 1 Rep @ 80%
• 5 Reps @ 78%
• 3 Reps @ 80%
• 1 Rep @ 83%

“Fortitude”

30 alternating EMOM

• Max Calorie Row
• Max Burpees

Additional Work:

• Push Press, build to a 1RM in 15 mins (before)
• Jerks and Dips (after)
  • AMRAP 2, 30 double dumbbell Jerks into Max Strict Ring Dips (50’s/35’s)
  • 2 mins Rest
  • AMRAP 2, 15 Strict Ring Dips, Max double dumbbell jerks (50’s/35’s)
• 5 unbroken rounds for time (45lbs barbell/35lbs barbell) (after)
  • 20 overhead walking lunges
  • 20 overhead squats