Monday 11/2

WARM UP
50 calorie bike, ski, or row
SKILL
Handstand shoulder taps
*Accumulate 50
WORKOUT OF THE DAY
For time:
8 thrusters
8 bar facing burpees
4 thrusters
4 bar facing burpees
8 power clean
8 bar muscle ups
4 power cleans
4 bar muscle ups
8 shoulder to overhead
8 handstand push ups
4 shoulder to overhead
4 handstand push ups
RX: (155/105)
55+: (115/75)
Lv2: (205/135)
*12:00 time cap. Scale BMU to most difficult version of pull up. Scale HSPU to piked push up or abmat
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
21-15-9
Calorie bike
Burpees
Jumping pull ups
BARBELL CLUB
3 rounds barbell warm up
A) Clean pull
5 x 3
B) EMOTM 10:00
1 hang squat clean + split jerk
C) Front squat
5 x 3