Strength:
Split Jerks:
Every 90 seconds x 10 Sets
Sets 1-5: 2 Split Jerks* @ 75%
Sets 6-10: 1 Split Jerk @ 80-90%
On the final rep of sets 1-5 pause for 2 sec in the catch
WOD:
“Why So Serious?”
RX:
12:00 minute EMOM
Minute 1: 8 Strict Wall Facing Handstand Push-Ups
Minute 2: 16 Weighted AMSU Plate/Medball)
Minute 3: Max Calorie Echo Bike
Minute 4: Rest
Level 2:
12:00 minute EMOM
Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat*
Minute 2: 12 Weighted AMSU
Minute 3: Max Calorie Echo Bike
Minute 4: Rest
Level 1:
12:00 minute EMOM
Minute 1: 5-7 Box Pike Handstand Push-Ups*
Minute 2: 16 Alternating AMSU/V-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest
Competitor:
12:00 minute EMOM
Minute 1: 12 Strict Wall Facing Handstand Push-Ups
Minute 2: 20 GHD Sit-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest
* modification seated DB Z-Press (8–10 reps).