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A. Jerk – split or power – work to heavy single 15-20 minutes

B. 3 rounds
250 row
15 push jerk (135/95)
250 row
Rest 3 min. rest between rounds

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A. 15 GHD sit-ups
15 DB strict press
3 rounds not for time

B. EMOM x 20
1. KB swings
2. Shuttle sprints 10m
3. Wall balls
4. Rest
45-50 sec of work each minute

Image may contain: Richard Geiger and Chris Graziani, people standing and shoes
Rich and Chris

A. 3 overhead squat every :90 x 6.

B. The Oasis

5 rounds for time

200m Run

10 overhead squat 95/135

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(Pic courtesy of Andy Harris)

A. workout prep

B. Tabatta


Plate ground to overhead (45/35)


Sit Ups

Plate OH Lunges (45/35)

*Complete each station, 2:00 transition between movements.

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