Monday 10/16

WARM UP

800 meter run
3 rounds:
10 meter toy soldiers
10 ring rows
10 meter walking lunge

SKILL

Ring muscle up technique
10:00 practice

WORKOUT OF THE DAY

10:00 time cap:
21-15-9
Calorie assault bike
Pull ups

Lv2: c2b pull ups

For completion:
100 hollow rocks
30 GHD hip extensions

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

For time with partner:
1 mile medball carry
100 standing medball partner twists
400 meter medball carry

BARBELL

2 rounds barbell warm up
1:00 in overhead squat
3 x 10 sots press

A) Snatch pull
3 x 3
B) Power snatch + oh squat
5 x 1
C) High hang squat snatch
5 x 1
D) High bar back squat
3 x 5