Move

1) Alternating EMOM x 12 (6 Rounds Each):

• 2 Push Presses (building to technical load)

• 5 Ring Rows (or Banded Strict Pull-ups)

2) 5-6 Rounds:

250m Row
6 Burpees
10 Box Jumps (Or step-ups)

Train

1) Alternating EMOM x 12 (6 Rounds Each):

• 2 Heavy Push Presses (80-90%)

• 6-5-4-3-2-1 Strict Weighted Pull-ups (Building)

2) “The Good Life”

3 Rounds For Time (16 Min Cap):
500m Row
12 Burpees
21 Box Jump @ 24/20

Stimulus

1) Build to a heavy set of push presses that is maintainable, also build to a “heavy” set of strict weighted pull-ups and continue building to a heavy single. There are six rounds total of each movement, alternating back and forth for a total of 12 minutes

2) Meant to be a quick workout, pace the row so burpees and box jumps are done with minimal transitions/breaks. Row will take ~ 2-2.5 minutes, burpees ~ 1 minute, box jumps ~ 1-1.5 minutes