Tuesday 10/6

WARM UP
3 x rolling 100 meter row
*Every meter +/- 100 equals 5 air squat and 5 kip swings
SKILL
Bar muscle up technique
*5:00 practice.
WORKOUT OF THE DAY
“The Joker and the Thief”
For time:
2000 meter row
100 floor press
2000 meter row
RX: (BW)
55+: (3/4 BW)
*Every broken set of floor press requires athlete to do 15 air squats before resuming. 45:00 time cap.
ANYWHEREX
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
20:00 AMRAP:
100 meter sled push
100 meter sled pull
20 push ups
20 ring rows