Strength/Skill: Z Press, 5 x 5, every 90 seconds

  • A Z-Press is sitting on the ground with straight legs and doing a strict press overhead with the barbell.
  • Increase weight each round, build to a heavy 5 reps.

WOD: AMRAPs

  • For 7 minutes:
    • 9 Hang Clean & Jerks (115/75)
    • 9 Box Jumps (24/20)
    • 9 Pullups
      • rest 2 minutes and record your AMRAP score
  • For 6 minutes:
    • 6 Hang Clean & Jerks (135/95)
    • 6 Box Jumps (24/20)
    • 6 C2B Pullups
      • rest 2 minutes and record your AMRAP score
  • For 5 minutes:
    • 3 Hang Clean & Jerks (155/105)
    • 3 Box Jumps (24/20)
    • 3 Muscle-ups
      • record final AMRAP score
        • At the end of the workout you should have 3 separate AMRAP scores.

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