10 x rolling 100 meter row
*every meter +/- 100 equals 1 burpee + 1 ring row + 1 air squat

SKILL

Muscle up technique
10:00 skills and drills

WORKOUT OF THE DAY 

“Jackie”
For time:
1000 meter row
50 thrusters (45/35)
30 pullups

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

20:00 AMRAP:
200 meter run
20 abmat situps
20 push ups

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 1rm front squat w/ 1 sec pause *10min cap

Drop 20% and do 1×5 w/o pause

B) 1rm snatch + low hang squat snatch *no misses
drop 20% and do 3×2 (1 set of the complex =1 rep)

C) low hang clean pulls 3×3 @100%+

D) Single Arm DB Rows 3×12/arm

barbell single leg RDL 3×10/leg