Monday 1/6

WARM UP
3 rounds:
10 calorie bike
10 kip swings
10 empty bar strict press
SKILL
“Flight simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double under
*10:00 time cap.
WORKOUT OF THE DAY
For time:
1 mile bike
3 rounds:
10 shoulder to overhead
10 bar muscle ups
1 mile bike
RX: (135/95)
55+: (95/65)
Lv2: (185/125)
*20:00 time cap. Scale BMU to most difficult version of a pull up.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP:
10 wall walks
20 push ups
30 ring rows
40 abmat situps
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 high hang snatch + 1 oh squat
B) Snatch pull
5 x 1
C) 15:00 to build to 2RM snatch
D) 100 empty bar snatch grip strict press
*every broken set complete 20 empty barbell lunges