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