Wednesday 8/26

WARM UP
3 rounds:
10 kip swings
10 empty bar front squat
200 meter run
SKILL
5:00 AMRAP bar muscle up
*Scale to jumping or banded bar muscle ups
WORKOUT OF THE DAY
For time:
10 squat clean
20 chest to bar pull up
30 box jumps
40 kb swings
200 meter kb walking lunge
RX: (185/125) (30in box/24in box) (24kg/16kg)
55+: (115/75) (24in box/20in box) (16kg/12kg)
Lv2: (225/155) (30in box/24in box) (32kg/24kg)
*25:00 time cap.
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
WORKOUT
3 rounds for time:
40 cal bike
80 cal ski
120 double unders
*Scale to 360 single unders.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Power clean + front squat + jerk
B) EMOTM 10:00
Squat clean + jerk
C) OPTIONAL
Clean pulls
5 x 2 @ 120% 1RM