WARM UP
5:00 row/bike/ski
3 rounds:
10 hanging shrugs
10 strict press
10 snatch balance
SKILL
Alternating Cossack squat w/ KB
5 x 10
*Build to heavy
WORKOUT OF THE DAY
For time:
60 calorie row
50 calorie bike
40 calorie ski
30 clean and jerk
20 bar muscle up
10 snatch
RX: (155/105)
55+: (115/75)
Lv2: (185/125)
*Scale BMU to hardest version of pull up. 25:00 time cap.