Monday 5/8

WARM UP

3 rounds:
10 calorie row
10 kip swings
5 wall walks

SKILL

Overhead squat
5 x 5 with 5 second pause at bottom

WORKOUT OF THE DAY

:30 on/:30 off with partner for 16:00:
Minute 1: max calorie assault bike
Minute 2: max pull ups
Minute 3: max deadlifts
Minute 4: max push ups

*Score is total reps + total calories

RX: (185/125)
55+: (135/95)
Lv2: (225/155), C2B, Strict HSPU

ANYWHEREX

SKILL

Accumulate 5:00 in perfect air squat

WORKOUT

20:00 AMRAP:
100 meter sled push
20 wall balls
20 Russian kb swings

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-4×5 sots press in snatch
A) build to a 3RM front squat *12min cap

B) 1RM power snatch + hi hang snatch *1 miss allowed
drop 20% and do 2×2 (1 set of the complex =1 rep)

C) clean pulls 4×1 @110%+ *4 sec negative

D) Strict pull-ups 4×6-10 *if athlete cannot do 6 unbroken pull-ups, then scale to 6 negative pull-ups

barbell good morning 3×10