Monday 4/30

WARM UP

5:00 run in place
*Every :30 perform 5 burpees

3 rounds:
5 hanging shrugs
5 ring swings
5 air squats w/ pause

SKILL

EMOTM 10:00
5 floor press

WORKOUT OF THE DAY

20:00 AMRAP:
5 ring muscle up
10 shoulder to overhead
15 back squat

RX: (135/95)
55+: (95/65)

*Scale ring muscle ups to the most difficult version of a pull up, ie c2b, etc.

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

3 rounds:
2:00 row for max calories
2:00 rest

2 rounds:
2:00 push ups for max reps
2:00 rest

1 round:
2:00 bike for max calories

*Score is total calories and reps over entire workout.

BARBELL

3 rounds barbell warm up

A) 3 rounds:
Snatch pull + muscle snatch + power snatch + squat snatch

B) 15:00 to establish 1RM snatch

C) 3 rounds:
Clean pull + muscle clean + power clean + squat clean + jerk

D) 15:00 to establish 1RM clean and jerk