WARM UP

EMOTM 10:00
5 good mornings
5 push ups
20 jumping jacks

SKILL

Tire flips for completion
Accumulate 15

WORKOUT OF THE DAY

15:00 AMRAP:

27 Overhead Squats
27 Box facing jump overs
9 Ring Muscle Ups
21 Overhead Squats
21 Box facing jump overs
7 Ring Muscle ups
15 Overhead Squats
15 Box facing jump overs
5 Ring Muscle Ups
9 Overhead Squats
9 Box facing jump overs
3 Ring Muscle ups

RX: (95/65) (24/20)
55+: (75/55) (24/20)

*Scale muscle ups to 3 pull ups + 3 dips. No step ups unless injured.

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

3 rounds with partner:
10 tire flips (together)
300 meter row (each)
20 pushups (partner clap)
20 air squats (each)

BARBELL

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

A) High hang clean + mid hang clean + full clean + jerk
– Build to 50% 1RM

B) 15:00 to establish 1RM high hang squat clean + jerk

C) Clean grip deadlift from deficit
5 x 3

D) Push jerk
5 x 3