Mobilize Wrists, 2:00
then,
Every 2 Minutes for 6 Minutes
10 Burpees to 6” Target
10 Jumping Lunges
:15 Handstand Hold Rest the remainder of the interval

On a 15 Minute clock
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
Rest 1-2 minutes

Start light and add weight each set.
Try to end at a similar weight as the first time we did this but with 2x the work (April 22nd).

15-12-9
Deficit Push Ups 2/1″
DB Push Press 50s/35s
Lateral Burpee Box Jump Overs 20/16″
*if you arent comfortable jumping do lateral step ups

Extra- Grab a rower and head outside

4 Rounds

4:00 Row for meters
REst 2 minutes
Goal is negative splits here.
Start at your 5K pace and work backwards