Monday 12/21

WARM UP
3 rounds:
5 wall walks
20 calorie row
SKILL
Handstand shoulder taps
*Accumulate 50
WORKOUT OF THE DAY
For time:
500 meter row
30 unbroken thrusters
500 meter row
25 unbroken thrusters
500 meter row
20 unbroken thrusters
500 meter row
15 unbroken thrusters
500 meter row
10 unbroken thrusters
RX: (45/35) (75/55) (95/65) (115/35) (135/95)
55+: (45/35) (65/45) (75/55) (95/65) (115/75)
*For the workout to be done RX, the reps must be unbroken. Scale to broken sets.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
15 ring rows
15 abmat situps
15 air squats
BARBELL CLUB
3 rounds barbell warm up
A) Clean pull
5 x 2
B) EMOTM 10:00
1 power clean + 1 front squat + 1 jerk
C) Squat clean and jerk
5 x 1
D) Push press
3 x 10