WARM UP
3 rounds:
10 meter waiter walk rt
10 meter waiter walk lt
10 oh squat
10 kip swings
SKILL
Bar muscle up progression
*10:00 practice and prep for workout.
WORKOUT OF THE DAY
1 to 10 for time:
Overhead squat
Bar muscle ups
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Athletes should attempt unbroken sets for as long as possible. 18:00 time cap.
FOUNDATIONS (X)
SKILL
Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP:
10 wall walks
20 step ups
30 wall balls