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