WARM UP

5 rounds:
20 jumping jacks
10 air squats
5 ring swings

SKILL

Rope climb technique
10:00 practice

WORKOUT OF THE DAY

EMOTM 21:00
1) 50 double unders
2) 25 wall balls
3) 5 ring muscle ups

*Score total reps completed. Scale RMU to low ring turnovers.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

EMOTM 21:00
1) 5 wall walks
2) 10 goblet squats
3) 15 DB push press

BARBELL CLUB

3 rounds barbell warm up

A) Snatch pull + power snatch + full snatch
5 x 1 + 1 + 1

B) High hang squat snatch
Build to heavy

C) Clean pull + power clean + full clean
5 x 1 + 1 + 1

D) Mid hang squat clean + jerk
Build to heavy