10min EMOM

Pause Push Jerk

Sets: 5

Reps: 3

Load: 70-80% (Find what feels good)

Tempo: 1.3.X for first rep, 1.0.X for 2 and 3

Rest: until minute

Pull-ups

Sets: 5

Reps: 5

Tempo: 2.0.1 (5.0.1 if you're doing eccentrics only)

Load: BW+

Rest: Until minute is up

400m run, then

4 rounds of
5 Push Press 135/95
10 TTB
15 ring dips (sub - bar dips or close-grip push-ups)

Then 400m run

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