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″)


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.