EMOM 28

Min 1: 3 Push Jerk
Min 2: 250/200 Meter Row
Min 3: 3 Thruster
Min 4: 15/12 Cal Bike

MCx: 155/105

MAx: 115/75, 12/9 cals

MVx: 75/55, 200/150, 9/6 cals

GOALS + GUIDANCE: Choose a weight for the jerks and thrusters (yes, same weight for both) that is HEAVY without your form breaking down. For the row and bike, choose meters/cals that you can complete in :50 without redlining.

Dumbbell Bent Over Row
3 x 12/Arm