Monday 8/12

WARM UP

3 rounds:
200 meter run
5 hanging shrugs + 5 kip swings
5 front squats

SKILL

Complete 50 perfect ring rows
*5:00 time cap.

WORKOUT OF THE DAY

E4MOTM 40:00:
400 meter run
5 bar muscle ups
1 C&J

RX: (185/125)
55+: (135/95)
Lv2: (245/165)

*Run is worth 4 points. Scale BMU to most difficult version of pull up. Score total reps completed.

ANYHWEREX

SKILL

Complete 50 perfect ring rows
*10:00 time cap.

WORKOUT

20:00 AMRAP with partner:
10 meter synchro bear crawl
10 meter synchro reverse bear crawl
400 meter sandbag carry (shared)
800 meter assault bike (shared)

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Snatch lift off to knees + hang snatch (3 second pause between)

B) 15:00 to Establish 1RM high hang snatch

C) Clean lift off to knees + hang clean (3 second pause between)

D) 15:00 to Establish 1RM jerk from rack