Thursday 1/12

WARM UP

EMOTM 10:00
5 russian kb swings
5 goblet squat

SKILL

GHD situp technique
3 x 10

WORKOUT OF THE DAY 

8:00 AMRAP:
2 rope climbs
7 clean and jerk
14 kb swing

RX: (135/95) (24kg/16kg)
55+: (95/65) (24kg/16kg)
Lv2: 1 legless + 1 regular (185/125) (32kg/24kg)

Rest 2:00

8:00 AMRAP:
4 bar muscle up
8 snatch
16 pistols

RX: (95/65)
55+: (75/55)
Lv2: (135/95)

*Score is total reps completed between both AMRAPs

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

Death by…
ODD: 10 meter run
EVEN: Knees to elbows