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.