5:00 skipping rope
3 rounds:
10 snatch grip deadlift
10 hanging shrugs
5 ring swings

SKILL

Muscle up technique

Beginner:
EMOTM 10:00
0-5: 10 ring row to ribs
6-10: 2-4 jumping muscle ups
Advanced:
EMOTM 10:00
2-4 muscle ups

WORKOUT OF THE DAY

10:00 AMRAP:
30 double unders
10 snatches

RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135)
55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)

*If athletes get to final weight, complete AMRAP snatches. Score total reps completed.

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

E2MOTM 20:00
10 wall balls
10 push ups
AMRAP medball walking lunges

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
1 power clean + 1 squat clean + 1 jerk

B) Build to heavy clean and jerk

C) Front squat
5 x 3

D) Push press
5 x 1