5:00 pizza delivery
*Perform 5 oh squats with pause when knocked out of the game
-freestanding, paralettes, blocks
WORKOUT OF THE DAY
AMRAP squat snatch
AMRAP bar muscle ups
*Continue workout until failure to complete the required 10 burpees or until 20:00. Score total burpees, snatches, and bar muscle ups completed before failure. Scale BMU to toughest version of a pull up.
Double under technique
10 rounds for time with partner:
800 meter run
1 mile bike
*Partners alternate between the two disciplines, completing 5 each by the end. 40:00 time cap.
3 rounds barbell warm up
A) High hang snatch + mid hang snatch + full snatch
5 x 1
B) EMOTM until failure:
Starting from an empty bar, perform 1 OH squat. Men add 20# each minute, women add 10# each minute. Immediately upon failure, begin performing front squats. Upon failure again, perform back squats.