WARM UP

5:00 tripedal movement
3 rounds:
5 kb deadlift right leg
5 kb deadlift left leg
10 ring swings

SKILL

Lateral handstand walk
10:00 practice

WORKOUT OF THE DAY

For time with partner:
1 to 10
Deadlift
Ring muscle up

*Each partner completes a full round before tagging out, i.e. 1 deadlift + 1 muscle up = 1 round, or 3 deadlift + 3 muscle up = 1 rd. Scaling for ring muscle up is 3 pull ups + 3 ring dips. 30:00 time cap.

RX: (225/155)
55+: (155/105)
Lv2: (275/185) & each athlete does every round.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

20:00 AMRAP:
1000 meter row
50 burpees
25 wall walks

BARBELL

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

A) EMOTM 10:00
1 mid hang power snatch

B) Build to heavy:
Snatch pull + mid hang squat snatch

C) Weighted good mornings
5 x 5

D) Overhead squat
5 x 5