| EMOTM 10 | |
| 1-5 Ring Dips | |
| AMRAP 12 | |
| 6 Push Jerks (155/105) | |
| 9 Box Jumps | |
| 12 Toes to Bar | |
| At home variation: | |
| EMOTM 10 | |
| 5-10 Push Ups | |
| *Find a number you can sustain across all sets | |
| AMRAP 12 | |
| 12 DB Push Jerks (6/side) | |
| 9 Tuck Jumps | |
| 12 V-Ups | |
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