WARM UP
3 rounds:
20 meter walking lunges
20 meters toy soldiers
20 jumping jacks
SKILL
Deadlift
5 x 3
*Build to heavy.
WORKOUT OF THE DAY
E3MOTM 18:00
30 double unders
In remaining time complete the following, partitioned any way:
90 bar facing burpees
60 deadlifts
30 ring muscle ups
RX: (225/155)
55+: (185/125)
*Scale ring muscle ups to jumping muscle ups or low ring transition drill. Scale double unders to 30 single unders. Clock stops when work is done, or score total reps completed at 18 minute mark.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
500 meter row
400 meter run
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Clean pull + power clean + jerk
B) Mid hang squat clean + jerk
5 x 2
C) Front squat
3 x 7
D) Clean grip deadlift
5 x 5