WARM UP

5:00 handball
3 rounds:
:30 squat hold
10 good mornings
10 reps handcuff primer drill

SKILL

Strict press
5 x 5

WORKOUT OF THE DAY

10:00 AMRAP:
20 deadlift
40 wall ball

RX: (225/155)
55+: (155/105)

ANYWHEREX

SKILL

Strict press technique
5 x 5

WORKOUT

20:00 AMRAP:
100 meter row
10 knee raises
1 wall walk

*Add 100 meters, 10 knee raises, and 1 wall walk each round. Score total reps.

BARBELL

3 rounds barbell warm up

A) Snatch pull
5 x 3

B) EMOTM 10:00
Power snatch + mid hang squat snatch

C) OH squat
5 x 3

D) 100 Snatch grip bent row
*Every broken set perform 20 barbell lunges