WARM UP
5:00 pizza delivery
*Perform 5 oh squats with pause when knocked out of the game
SKILL
Handstand balancing
-freestanding, paralettes, blocks
WORKOUT OF THE DAY
EMOTM 20:00
0-10:00
10 burpees
AMRAP squat snatch
10:00-20:00
10 burpees
AMRAP bar muscle ups
RX: (135/95)
55+: (95/65)
Lv2: (185/125)
*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.
ANYWHEREX
SKILL
Double under technique
10:00 practice
WORKOUT
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.
BARBELL CLUB
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.