WARM UP

5:00 handball
3 rounds:
5 ring swings
5 rope climb to standing

SKILL

Handstand hold
10:00 practice

WORKOUT OF THE DAY

15:00 AMRAP:
100 meter run
1 ring muscle up
100 meter run
1 rope climb

*Add 1 muscle up and 1 rope climb each round. Scale muscle ups to c2b, pull up, or ring row and use 3:1 ratio.

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

20:00 AMRAP:
50 calorie row
20 burpees over rower

BARBELL CLUB

3 rounds barbell warm up

A) 5 rounds, increasing load each round:
Power snatch w/ pause at shin (Pos. 1)
Power snatch w/ pause at knee (Pos. 2)
Squat snatch

B) 10:00 to establish 3RM touch and go snatch

C) 5 rounds, increasing load each round:
Power clean w/ pause at shin (Pos. 1)
Power clean w/ pause at knee (Pos. 2)
Clean and jerk

D) 10:00 to establish 3RM touch and go clean (jerk the last)

E) Clean grip deadlift
5 x 1