WARM UP

5:00 pizza delivery
3 rounds:
10 push ups
10 deadlifts
:30 overhead hold

SKILL

Pegboard and Legless rope climb
10:00 practice

WORKOUT OF THE DAY 

3 rounds for time:
400 meter run
20 burpees over bar
10 clean and jerk

RX: 155/105
55+: 105/75

ANYWHEREX

SKILL

Goblet squat technique
5 x 10

WORKOUT

20:00 AMRAP:
250 meter row
20 wall balls
10 jumping pull ups

BARBELL

Barbell Warmup
accumulate 1 min in Front squat
4×5 snatch grip sots press

A) 1RM Low hang squat snatch *no misses **drop 20% and do 2×2
B) front squat 3×10 @ 75%
C) clean pulls 3×3 100%+
D) FFE Reverse Lunges 3×8/leg
Db floor press 3×8 w/4 sec eccentric