WARM UP

5 x rolling 100 meter row
Every meter +/- 100 incurs penalty of 1 burpee pull up

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY 

For time:
21-15-9
Calorie row
Pull ups
Rest 5:00
9-15-21
Pull ups
Calorie row

ANYWHEREX

SKILL

EMOTM 10:00
5-10 perfect wall ball shots

WORKOUT

20:00 AMRAP:
5 wall walks
10 kb swings
15 walking lunges w/ kb

BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-3×10 sots press in clean

A)5 sec eccentric back squat 1RM *build to max then drop 20% and do 1×3 w/o pause

B)2sec pause at knee clean & jerk 1RM *1 miss allowed **drop 20% and do 1×2

C)clean pulls 3×3 @ 100%+

D) strict pull-ups 3x Submaximal (90% effort)
*scale to 4 sec negative/no concentric pull-ups x 5 reps
Dips 3x submaximal (90% effort)
*scale to 4 sec negative/no concentric dips x 5