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