WARM UP

3 rounds:
10 overhead squats
10 kip swings
100 single unders

SKILL

Sandbag lunges
5 x 10

WORKOUT OF THE DAY

10:00 AMRAP:
5 to 1
Snatch
Thruster
Bar muscle up

RX: (95/65)
55+: (75/55)
Lv2: (155/105)

*Scale BMU to chest to bar or pull up variation.

ANYWHEREX

SKILL

Turkish getups
5x 1 each side

WORKOUT

20:00 AMRAP with partner:
5 team tire flips
50 push ups

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Snatch pull + mid hang squat snatch

B) Power snatch
3, 3, 2, 2, 1, 1, 1, 1

C) EMOTM 10:00
Clean pull + low hang power clean + jerk

D) Squat clean & jerk
3, 3, 2, 2, 1, 1, 1, 1