Monday 12/11

WARM UP

3 rounds:
10 meter lateral bear crawl right
10 meter lateral bear crawl left
10 hollow rocks
10 air squats

SKILL

Kb windmills
5 x 5 each side

WORKOUT OF THE DAY

10:00 AMRAP:
2 muscle ups
8 front squats
16 toes to bar

2:00 rest

8:00 AMRAP:
1 muscle up
4 front squats
8 toes to bar

RX: (155/105)
55+: (105/75)

*Scale muscle ups to 3 pull ups + 3 ring dips

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

20:00 AMRAP:
50 meter walking lunge
25 push ups
50 meter broad jump
25 situps

BARBELL

3 rounds:
10 m knee pull
10 m quad pull
10 m toy soldier
:30 oh squat hold
10 sots press

A) EMOTM 10:00
1 high hang pull
1 mid hang pull
1 full snatch

B) Snatch lift off + power snatch
5 x (2 + 1)

C) Oh squat
5 x 2

D) 3 rounds for completion:
10 barbell good morning
10 snatch grip bent row
10 GHD situp