WARM UP
5:00 jump rope
3 rounds:
10 good mornings
10 kip swings
SKILL
Accumulate 3:00 in L sit hold
-parrallettes
-rings
*no hanging from bar
WORKOUT OF THE DAY
17:00 AMRAP:
30 bar muscle ups
60 alternating db snatch
90 meter db overhead lunge
RX: (50/35)
55+: (40/20)
ANYWHEREX
SKILL
Split jerk technique
5 x 5
WORKOUT
5 x 500 meter row for time
*Rest 2:00 between efforts. Score is total time.