WARM UP

5:00 pizza delivery

3 rounds:
10 kip swings
10 air squats
10 push ups

SKILL

EMOTM 10:00
3 x 1 1/4 front squat

WORKOUT OF THE DAY

“Will and Skill”
Within 3:00, complete:
2 burpees over box
2 pull ups
2 burpees over box
2 chest to bar
2 burpees over box
2 bar muscle ups

*If athletes complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements. If done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements. Pattern continues until failure to complete. Score total reps completed.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

EMOTM 20:00
1) 10 wall balls
2) 10 burpees

BARBELL CLUB

3 rounds barbell warm up

A) Clean pull + power clean + front squat
10 x 1
*Building to heavy

B) Split jerk from rack
5 x 1

C) Clean grip deadlift
5 x 5

D) Front squat
5 x 5