WARM UP

5:00 run in place
*Every :30 do 5 burpees

3 rounds:
10 front squats
10 strict press
10 ring rows

SKILL

Ring muscle up progressions
10:00 practice

WORKOUT OF THE DAY

EMOTM 20:00
5 burpees
1 clean & jerk

*Build to heaviest lift.

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

“Dirty 30”
30 box jumps
30 jumping pull ups
30 kb swings
30 walking lunges
30 knees to elbows
30 push press
30 supermans
30 wall balls
30 burpees
30 double unders

*30:00 time cap.