WARM UP
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