Monday 1/24

WARM UP
3 rounds:
200 meter run
10 air squats
10 kip swings
SKILL
Floor press from rack
5 x 4
WORKOUT OF THE DAY
3 rounds:
800 meter run
30 wall balls
15 burpee ring muscle ups
*30:00 time cap. Scale RMU to ring pullups
ANYWHEREX
SKILL
Strict pull up
3 x 10
WORKOUT
For time:
100 meter row
10 push ups
200 meter row
20 push ups
300 meter row
30 push ups
400 meter row
40 push ups
300 meter row
30 push ups
200 meter row
20 push ups
100 meter row
10 push ups
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch grip deadlift + hang snatch pull + full snatch
B) Snatch
5 x 2
C) OH squat
3 x 6
D) Back rack lunges
3 x 10