Wednesday 8/16

WARM UP

5:00 tic tac toe

3 rd:
10 hanging shrugs
10 ring rows
10 push ups

SKILL

Headstand practice
Accumulate 3:00 in balance

WORKOUT OF THE DAY

For time:
50 double unders
27 thrusters
27 pull ups
50 double unders
21 thrusters
21 pull ups
50 double unders
15 thrusters
15 pull ups
50 double unders
9 thrusters
9 pull ups
50 double unders

RX: (95/65)
55+: (75/55)

*20:00 time cap

ANYWHEREX

SKILL

Floor press technique
5 x 5

WORKOUT

20:00 AMRAP:
10 kb deadlift
20 abmat situps
30 mountain climbers
40 hollow rocks

BARBELL

Barbell warm up
-accumulate 1:00 in front squat
-clean grip sots press 3 x 10

A) EMOTM 10:00
1 clean pull, build to 120%

B) Establish 2RM power clean

C) Front squat
3 x max reps in 1:00 at bodyweight

D) 100 strict press
*every broken set perform 10 ring rows