Monday 7/11

WARM UP
5:00 pizza delivery
3 rounds:
5 ring swings
5 oh squat with pause at bottom
SKILL
Ring muscle up progressions
*10:00 practice
WORKOUT OF THE DAY
On a 30:00 clock:
EMOTM 10:00
1 snatch pull
*Build to 120% 1RM
EMOTM 10:00
1 snatch
*Build to 1RM
EMOTM 10:00
3 oh squat @ 70% of 1RM
ANYWHEREX
SKILL
Strict press
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Calorie row
Hanging knee raises
Calorie ski
Abmat situps
*Score total repetitions.