WARM UP

5 x rolling row:
Rd 1: 50 meters
Rd 2: 75 meters
Rd 3: 100 meters
Rd 4: 125 meters
Rd 5: 150 meters

*every meter +/- the target equals 10 single unders. No max penalty.

SKILL

EMOTM 10:00
5-10 pull ups
*Kipping or butterfly

WORKOUT OF THE DAY

For time:
3000 meter row
300 double unders
3 mile run

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press

A) EMOTM 10:00:
High hang pull + mid hang pull + full clean + jerk

B) 20:00 build to heavy:
Full clean + high hang clean + jerk

C) 7 x 1
3 position lift off @ 120% of day’s 1RM
*pause 3 seconds at each position