Monday 11/11

WARM UP

5:00 Tic-tac-toe

For completion:
10 air squats
10 alternating db snatch
10 meter walking lunge
10 kip swings

SKILL

EMOTM 10:00

3 front squats
*build to heavy

WORKOUT OF THE DAY

“31 Heroes”

31:00 AMRAP with a partner:

8 thrusters
6 rope climbs
11 box jumps (30/24)

*Partners alternate 400 meter sandbag carry

ANYWHEREX

SKILL

EMOTM 10:00

5 front squats for technique

WORKOUT

3 rounds for time:
100 meter bear crawl
50 meter duck walk
100 meter walking lunge
50 burpees

*30:00 time cap.

BARBELL CLUB

3 rounds barbell warm up

A) 5 rounds for completion:

Clean pull + squat clean + front squat + push jerk + split jerk

*build weight each round

B) EMOTM 10:00

2 squat cleans + 1 jerk

C) Push press
5 x 3

D) Clean pulls
5 x 2 @ 120% 1RM