Friday 5/4

WARM UP

5:00 pizza delivery

3 rounds:
:30 dead hang
5 kicks to handstand
10 empty bar deadlift

SKILL

Pegboard technique
10:00 practice

WORKOUT OF THE DAY

For time with partner:
60 HSPU
20 bar muscle ups
30/20 calorie row or bike each
60 power cleans

RX: (115/75)
55+: (95/65)
LV2: (135/95) (strict HSPU) (Synchro BMU)

*Athletes perform the calorie row/bike relay style, one finishing 30/20 before the other begins. Scale bar muscle ups to 3 pull ups + 3 ring dips per BMU.

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

“Annie”
50-40-30-20-10
Double unders
Situps