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