WOD – Thu, Nov 6

STRENGTH
Shoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 70% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

INTERVALS
“No Problem” (Checkmark)

EMOM 15

1 – 15/12 Cal Bike

2 – 15 Box Jumps

3 – 15 Burpees

MCx: 24″

MAx: 12/9 cals, 20″

MVx: 9/6 cals, 9 box jumps or step ups, 9 in+outs

GOALS + GUIDANCE: Each minute should take around :45–:50 of steady work, leaving a short window to transition and recover. Push the bike but avoid redlining. Save energy for the box jumps and burpees. Keep box jumps smooth and consistent, stepping down to control your breathing. The goal is to maintain pace across all 5 rounds of each movement. Record any modifications.