Wednesday 6/14

WARM UP

3 rounds:
10 meter inch worm pushups
10 meter reverse bear crawl
100 single unders

SKILL

Push Press
5 x 5

WORKOUT OF THE DAY 

For time:
100 wall balls (20/14)
10 muscle ups
100 double unders
10 rope climbs

*Scale muscle ups to 3 pull ups + 3 dips

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

EMOTM 20:00
5 push ups
5 good mornings
5 abmat situps

BARBELL

Barbell Warmup
accumulate 1 min in OHS
4×5 sots press in clean

A) 1RM Clean pull + mid hang clean& jerk *1 miss allowed **drop 20% and do 2×2
B) back squat 4×8 @ 77.5%
C) snatch pulls 3×3 @ 115%
D) 100 alt db renegade rows
*every 20 reps perform 5 strict hanging knee raises/t2b