WARM UP
5:00 bike
3 rounds:
10 deadlift
10 front squats
10 hanging shrugs
10 kip swings
SKILL
EMOM 15:00:
0-5:00
3 cleans
5-10:00
2 cleans
10-15:00
1 clean
*Add 10lb each minute, building to heavy single for the day.
WORKOUT OF THE DAY
12:00 AMRAP:
2 calorie assault bike
1 pullover
2 bar muscle ups
3 drop kips
*Add 2 calories every round. Score total reps completed.