WARM UP
EMOTM 5:00
10 burpees
3 rounds:
10 front squat
10 push press
3 rope climb to standing
SKILL
Build to heavy:
Clean + front squat + hang clean + jerk
*For this complex, reps must be unbroken and athletes must separate clean from front squat.
WORKOUT OF THE DAY
11:00 AMRAP with partner:
3 rope climbs
9 handstand push ups
3 bar facing burpees
*Alternate partners each round. Burpee reps go up by 3 each round. Scale HSPU to abmat or piked pushups. Score total reps.
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
500 meter ski
100 meter farmers carry
*25:00 time cap.
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
50 bench/floor press
50 American kb swings
50 toes to bar
50 calorie ski
RX: (135/95) (24kg/16kg)
55+: (115/75) (16kg/12kg)
Lv2: (185/125) (32kg/24kg)
WARM UP
3 rounds:
10 ring swings
10 meter broad jump
10 sots press
SKILL
Overhead squat
5 x 5
WORKOUT OF THE DAY
“Quicksand”
For time:
300 feet broad jump (25′ sections)
20 overhead squats
10 ring muscle ups
20 overhead squats
300 feet broad jump
ELITE/RX/35-49: (115/75)
16-17/50+: (95/65)
14-15: (75/55)
INTERMEDIATE: (95/65) ring dips
SCALED/NOVICE: (75/55) ring pull ups