WARM UP

3 rounds:
100 meter run
100 meter back peddle
10 front squats
10 pushups

SKILL

10 x 1 clean & jerk @ 60%+ 1RM
10 x 1 strict HSPU (as slow as possible)
*Alternate between each exercise

WORKOUT OF THE DAY 

EMOTM 10:00
10 power snatch (75/55)
(1-3) bar muscle ups

ANYWHEREX

SKILL

Kipping pullups
10:00 practice

WORKOUT

100 burpees for time
EMOTM 5 calorie row

*Athletes much start with the row each minute