WARM UP
5:00 dodgeball
3 rounds:
10 meter inch worm push up
10 kip swings
SKILL
Handstand walking
10:00 practice
WORKOUT OF THE DAY
12:00 AMRAP:
2 bar muscle up
4 HSPU
8 snatch
*Add 2 BMU, 4 HSPU, and 8 snatch each round. Score is total reps.
RX: (75/55)
55+: (55/45)
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
For time with partner:
100 kb swings
50 partner clap push ups
100 goblet squats
50 partner situps (arm in arm)
100 kb push press
50 partner lunges (arm in arm)
BARBELL
3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press
A) E2MOTM 10:00
Power clean + front squat + jerk
B) Full clean and jerk
10 x 2 @ 80-90% 1RM
C) Halting clean pull
5 x 3
D) Bent row (65/45)
Accumulate 100 reps
*Every broken set complete 20 ring push ups