12 Min EMOM
Min 1 = 14 KB Thrusters (53/35)
Min 2 = 14 GHD Sit Ups
Min 3 = 15/10 Hand Release Push Ups
Min 4 = 14 Box Jumps (24″/20″)
Then
Back Squat (All percentages are at 90% +10#)
x 5 @65%
x 5 @75%
x 5+ @85%
For the GHD sit ups, if these are new to you, no more the 8 per round. For today, we are OK with you pushing time to complete each minute. Usually we want about a 15-20 second rest period each minute, but its ok to go a bit longer into each minute with this EMOM. If this comes into play, it will mostly likely be a factor for the push ups and the box jumps.