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Thursday 30th September





Every 3:00 x 6 rounds


  • Set 1 - 6 Push press + 1 Push jerk

  • Set 2 - 5 Push press + 2 Push jerk

  • Set 3 - 4 Push press + 3 Push jerk

  • Set 4 - 3 Push press + 4 Push jerk

  • Set 5 - 2 Push press + 5 Push jerk

  • Set 6 - 1 Push press + 6 Push jerk

*Add weight to each round if possible.



18 Minute rolling clock


  • B1: Legless rope climb: 2 reps / Scale to rope row - 8-10 reps

  • B2: Strict RIng dip: Max reps / Scale to band assisted

  • B3: GHD sit-up 15 reps / Scale to Gymnastic tuck up.

*Rest 1:00 between movements and only 1:30 between rounds




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