WARM UP

800 meter medball carry
3 rounds:
5 wall walks
10 ring rows
15 air squats

SKILL

Kipping handstand push up technique
10:00 practice

WORKOUT OF THE DAY

10:00 AMRAP:
7 ring muscle ups
70 double unders

*Scale for muscle ups is strict “turnover” progression on low rings. Legs stay straight, rings begin at hip height.

ANYWHEREX

SKILL

WORKOUT

“Death by choice…”

Wall ball
Push up
Step overs (2 feet must touch top of box)
Kb swings

*Athletes choose two exercises. When they fail to complete the prescribed number, they immediately begin at 1 of the second exercise.

BARBELL

3 rounds BB warm up

A) EMOTM 15:00
0:00-5:00: 1 high hang power + 1 high hang squat c&j
5:00-10:00: 1 mid hang power + 1 mid hang squat c&j
10:00-15:00: 1 power + 1 squat clean & jerk

B) 15:00 to establish 1RM front squat

C) Halting clean pulls
5 x 3
*3 sec pause just below knee