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