WARM UP

EMOTM 10:00
5 hanging shrugs
5 air squats
5 ring swings

SKILL

Cartwheels and round offs
10:00 practice

WORKOUT OF THE DAY

For time:
400 meter run
15 ring muscle ups
15 oh squat
400 meter run
12 ring muscle ups
12 oh squat
400 meter run
9 ring muscle ups
9 oh squat
400 meter run
6 ring muscle ups
6 oh squat

RX: (95/65) (115/75) (135/95) (155/105)
55+: (65/45) (75/55) (95/65) (115/75)
Lv2: (155/105) (185/125) (205/135) (225/155)

*25:00 time cap. Scale ring muscle ups to chest to bar pull ups, or most difficult version of a pull up.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

3 rounds for time with partner:
1000 meter row
400 meter sandbag carry

BARBELL CLUB

3 rounds barbell warm up

A) Halting snatch pull
5 x 2

B) Halting power snatch
Build to heavy w/ 3 second pause.

C) Mid hang power clean
5 x 2

D) 1 1/4 front squat + jerk
10 x 1