3 rounds:
20 meter medball lunge
20 hollow rocks
10 hanging shrugs

SKILL

Ring muscle up progressions
10:00 practice

WORKOUT OF THE DAY

3 rounds for time with partner:
400 meter sandbag carry
6 rope climbs
30 toes to bar

*Partners must move together through entire workout, only one working at a time. Alternate whenever necessary. Scale rope climbs to 3:1 climb to stand. Toes to bar become knees to chest.

BARBELL CLUB

3 rounds barbell warm up

A) Snatch balance
10 x 1 building to heaviest

B) EMOTM 10:00
2 full snatch

C) Split push press
10 x 1 building to heaviest

D) EMOTM 10:00
2 full clean + 1 jerk