Wednesday 8/7

WARM UP

3 rounds:
100 single unders
10 calorie assault bike
10 push ups
10 air squats

SKILL

Ring muscle up technique
10:00 practice

WORKOUT OF THE DAY

For time:
50/40 cal assault bike
Rest 1:00
21-15-9
Burpee
HSPU
Rest 1:00
50 back squats (from floor)

RX: (155/105)
55+: (105/75)
Lv2: (205/135) strict HSPU

*20:00 time cap.

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

For time:
1000 single unders
90 walking lunges
60 double db thrusters
30 calorie ski erg

*30:00 time cap.

BARBELL CLUB

3 rounds barbell warm up
A) EMOTM 10:00
Clean pull + hang squat clean

B) 10:00 to establish 1RM clean & jerk

C) Clean grip deadlift
5 x 2
*5 seconds up + 5 seconds down

D) Front squat
5 x 2
*5 seconds down + 5 seconds up