Monday 8/21

WARM UP

3 rounds:
10 ring rows
10 front squats
3 wall walks

SKILL

EMOTM 10:00
1 set unbroken ring muscle ups

*Score is total muscle ups. Scale to low ring turnover transitions

WORKOUT OF THE DAY 

For time with partner:
400 meter sled push (90/45)
21 cluster
42 handstand pushup
15 cluster
30 handstand pushup
9 cluster
18 handstand pushup
200 meter sled push (90/45)

*25:00 time cap

RX: (135/95)
55+: (95/65)

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

20:00 AMRAP:
10 jumping pull ups
10 ring push ups
10 burpee over box

BARBELL

2 rounds BB warm up
-Accumulate 1:00 in oh squat
-Sots press 3 x 8

A) EMOTM 5:00
High hang snatch pull + high hang muscle snatch + high hang squat snatch
EMOTM 5:00
Mid hang snatch pull + mid hang muscle snatch + mid hang squat snatch

B) Halting full snatch
10 x 1 w/ 2 second pause below knee
*Build to 90% 1RM

C) Snatch grip bent row
5 x 5

D) Overhead squat
3 x max unbroken sets within 1:00 @ 3/4 bw