WARM UP

5:00 quadrapedal movement
3 rounds:
10 KB deadlift
10 ring swings
10 burpees

SKILL

Headstand and L sit holds
Accumulate 2:00 each

WORKOUT OF THE DAY

12:00 AMRAP:
0:00-4:00
3 deadlift
1 ring muscle up
4:00-8:00:
6 deadlift
3 ring muscle up
8:00-12:00:
9 deadlift
6 ring muscle up

RX: (275/185) (225/155) (185/125)
55+: (225/155) (185/125) (135/95)
LV2: (315/205) (275/185) (225/155)

*Score total reps completed.

ANYWHEREX

SKILL

Floor press technique
5 x 5

WORKOUT

E4MOTM 40:00
400 meter run
10 burpees

BARBELL CLUB

3 rounds barbell warm up

A) Snatch
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%
3 x 1 @ 85%

B) Clean and Jerk
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%
3 x 1 @ 85%

*A brief reset between lifts is permitted. Athletes only allowed 1 miss per weight in order to advance to next percentage.