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A. Every minute, on the minute, for 21 minutes:

Minute 1 – Dumbbell Push Press x 6 reps

Minute 2 – Renegade Rows x 6 reps (Push-Up, Row Left, Push-Up, Row Right)

Minute 3 – Alternating Shoulder Tap Plank Holds x 30 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Single-Arm Dumbbell Snatches

12 Push-Ups

12 V-Ups

A. Every 2 minutes, for 20 minutes (10 sets):

Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

B. Complete as many rounds and reps as possible in 12 minutes of:

6 Ground to Overhead (135/95 lbs)

9 Strict Handstand Push-Ups

12 Ring Dips

Rest Day