Monday 7/15

WARM UP

3 rounds:

200 meter run
5 rope climb to stand
10 oh squats

SKILL

EMOTM 10:00
1 rope climb

WORKOUT OF THE DAY

3 rounds for time:

400 meter run
30 kb swings
30 oh squats
30 burpees

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

20:00 AMRAP:
20 ring row
30 push up
40 wall ball
50 hollow rocks

BARBELL CLUB

3 rounds barbell warm up

A) Snatch grip deadlift + power snatch

B) EMOTM 15:00
1 hi hang squat snatch

C) Clean grip deadlift + power clean

D) EMOTM 15:00
1 hang squat clean + jerk