WARM UP

3 rounds:
10 burpees
10 empty bar press
10 air squat + box jumps

SKILL

EMOTM 10:00
10-15 unbroken wall ball shots

WORKOUT OF THE DAY

“Squat Sally Up”

Perform back squats to “Flower” by Moby. Every time the song says down, you sit in a squat. Every time it says up, you stand. Score total reps.

RX: (135/95)
55+: (95/65)

“Press Sally Up”

Perform strict press to “Flower” by Moby. Every time the song says down, you hold the bar in front rack. Every time it says up, you press it out. Score total reps.

RX: (95/65)
55+: (65/45)

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

“Goblet Squat Sally Up”

+

“DB press Sally Up”