WARM UP

EMOTM 5:00
10 burpees

3 rounds:
10 ring swings
10 meter walking lunge
10 good mornings

SKILL

30 ring muscle ups for time

*If athlete does not have ring muscle ups, perform 30 jumping ring muscle ups or 30 turnovers. 10:00 time cap.

WORKOUT OF THE DAY

EMOTM 15:00
1) AMRAP alternating devil press (50/35)
2) AMRAP calorie bike
3) AMRAP kb swings (24kg/16kg)
4) AMRAP air squats
5) rest

*Start at any station 1-4. Rotate in order, everyone rests on the 5th minute. Score total reps completed.

BARBELL CLUB

3 rounds barbell warm up

A) Snatch balance
5 x 5

B) EMOTM 15:00
1 high hang squat snatch

C) Snatch grip deadlift + snatch pull
5 x 1

D) Snatch grip strict press
5 x 5