EMOTM 10:00:
:20 medball squat hold
:20 run in place
5 kip swings

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

For time:
60 wall ball
60 pull ups
40 wall ball
40 chest to bar
20 wall ball
20 bar muscle up

*Athletes may scale to ring row/pull up/c2b, or a similar variation within the movement family.

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

3 rounds for time:
800 meter run
21 kb swings
15 burpees

BARBELL CLUB

3 rounds barbell warm up

A) Clean pulls
5 x 3 @ 100% +

B) EMOTM 10:00
1 power clean

C) EMOTM 10:00
1 squat clean

D) Jerks from the rack
10 x 1