WARM UP

5 x 100 meter rolling row
*every meter +/- 100 equals 1 kip swing + 1 air squat + 1 hollow rock

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

10 rounds for time:
250 meter row or 1/2 mile bike
1 cluster
1 bar muscle up

*Add 1 cluster & 1 BMU each round. Scale BMU to c2b or chin over bar pull up

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

“Death by…”
Kb swing
Goblet squat

*Goblet squats begin at 1 immediately following failure of kb swings

BARBELL

2 rounds barbell warm up
1:00 in front squat
3 x 10 front rack sots press

A) EMOTM 10:00
3 rounds high hang power + high hang squat clean
3 rounds mid hang power + mid hang squat clean
4 rounds low hang power + low hang squat clean

B) 15:00 Build to heavy
High hang + full clean + jerk

C) Jerks from rack
3 x 3

D) Front squat
5 x 5