5 x rolling 100 meter row
*every meter +/- 100 equals 3 hanging shrugs and 3 russian kb swings

SKILL

Deadlift

5 x 3 w/ 3 second eccentric

WORKOUT OF THE DAY

3 rounds for time:
400 meter run
15 snatches
15 pull ups

RX: (95/65)
55+: (75/55)

*15:00 time cap.

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

21-18-15-12-9-6-3
Burpees
Calorie row
Kettlebell swings

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM until failure adding (10#/5#) each round:
Strict press
Push press
Split jerk

*Athletes start with empty bar

B) 1 1/4 front squat
5 x 2