Monday 3/4

WARM UP

3 rounds:
200 meter run
10 burpees
10 meter low and slow bear crawl

SKILL

Ring muscle up progressions
-low ring strict
-low ring with hips
-low ring with band
-high ring from box
-high ring with spotter

WORKOUT OF THE DAY

For time:
1 mile run
50 push ups
800 meter run
40 push ups
400 meter run
20 push ups
800 meter run
40 push ups
1 mile run
50 push ups

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 20:00
1) 5 snatch grip deadlift
2) 5 hang snatch pull
3) 3 power snatch
4) 3 squat snatch
*Build weight each full round

B) Overhead squat
5 x 3 with 10 second eccentric

C) Snatch grip push press
5 x 5