Monday 7/19

WARM UP
3 rounds:
10 ring swings
10 calorie bike
10 calorie row
SKILL
Ring muscle up practice
*10:00 drills
WORKOUT OF THE DAY
For time with partner:
4 x 1 mile bike
20 devil press
4 x 500 meter row
20 devil press
4 x 250 meter ski erg
20 devil press
RX: (50/35)
Lv2: Devil HSPU
*Partners must alternate rounds of bike, row, and ski, but may share the devil presses however. 30:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) High hang, mid hang, low hang clean
3 x 5 each position
😎 Power clean & jerk
*Build to heavy in 20:00
C) 1 1/4 front squat
5 x 2
D) Push press
3 x 5