Friday 7/21

WARM UP 

5:00 tripedal movement
3 rounds:
10 hanging shrugs
10 split jumps
10 push ups

SKILL

Bar muscle ups
10:00 practice

WORKOUT OF THE DAY 

Against a 20:00 clock

12:00 AMRAP:
5 burpees
10 toes to bar
15 overhead walking lunges

RX: 45/35
55+: 35/25

8:00 to establish 1RM clean and jerk

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

5:00 AMRAP:
20 meter kb lunge
20 meter bear crawl

Rest 2:00

5:00 AMRAP:
20 meter kb lunge
10 push ups

Rest 2:00

5:00 AMRAP:
20 meter kb lunge
10 ring rows