WARM UP

800 meter run

3 rounds:
10 snatch grip push press
10 hanging shrugs
10 meter walking lunge

SKILL

EMOTM 10:00
1 power snatch for quality
*Build weight as necessary

WORKOUT OF THE DAY

Against a 20:00 clock:
0-8:00
1 mile run
8:00-20:00 AMRAP:
1 strict pull up
2 burpees
*Add 1 pull up and 3 burpees each round
**At 6 pull ups transition to kipping. Score total reps completed. If athletes take longer than 8:00 to run the mile, they just have less time to complete the AMRAP.

Lv2: Strict ring muscle ups 1-5, and kipping ring muscle ups 6+

*scale to banded strict pull ups.