Friday 11/15

WARM UP

5:00 tripedal movement
*EMOTM buy in with 10 air squats

SKILL

Athlete choice
10:00 practice

WORKOUT OF THE DAY

30:00 AMRAP:

5 rope climbs
5 squat clean & jerk
5 alternating Turkish getup
5 wall climbs
5 HSPU

RX: (185/125) (24kg/16kg)
55: (105/75) (16kg/12kg)
Lv2: (225/155) (32kg/24kg) strict HSPU

ANYWHEREX

SKILL

Hip mobility
*10:00 roll and stretch

WORKOUT

EMOTM 20:00
1) 100 meter farmer carry
2) 50 single unders
3) 20 kb swings
4) 20 abmat situps