WARM UP
EMOTM 5:00:
:30 run in place
5 burpees
3 rounds:
10 kip swings
10 push ups
10 air squats
SKILL
N/A
WORKOUT OF THE DAY
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Athletes may split up the calisthenics in any way. 60:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 squat snatch
B) EMOTM 10:00
1 squat clean and jerk
C) Clean pulls
5 x 3
D) Back squat
5 x 5