5:00 row or bike
3 rounds:
10 air squats
10 kip swings
:30 down dog

SKILL

Handstand shoulder taps
Accumulate 100 taps

WORKOUT OF THE DAY

“Fran Ladder”

12:00 AMRAP:
1 thruster
1 pull up

*Add 1 thruster and 1 pull up each round until time runs out

RX: (95/65)
55+: (75/55)

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

20:00 AMRAP:
100 hollow rocks
100 push ups
100 kb swings
100 air squats

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Snatch grip push press + snatch balance
*build weight throughout

B) 2 high hang snatch pull + high hang squat snatch

C) Overhead squat
5 x 5

D) Snatch lift off
5 x 3 @ 120%+