WARM UP
800 meter run
3 rounds:
10 meter front rack lunge
10 calorie row
5 ring swings
SKILL
Squat prep
Shoulder/Ankle mobility
WORKOUT OF THE DAY
Part A)
10:00 max meter row
rest 3:00
Part B)
7:00 AMRAP:
5 to 1
Squat clean
Ring muscle up
RX: (225/155)
50-54: (185/125)
55+: (135/95)
ANYWHEREX
SKILL
Shoulder/ankle mobility
10:00 roll and stretch
WORKOUT
Part A)
10:00 max meter row
rest 3:00
Part B)
7:00 AMRAP:
5 to 1
Goblet squat
Rope climb to standing
BARBELL CLUB
3 rounds barbell warm up
A) Clean pulls
10 x 1 @ > 100% 1RM
B) 10:00 to establish 1RM power clean
C) EMOTM 10:00
3 push press + 1 jerk
D) Front squat
5 x 5