WARM UP
3 rounds:
5 wall walks
5 good mornings
5 front squat
SKILL
EMOTM 10:00
10 meter handstand walk
WORKOUT OF THE DAY
EMOTM 30:00
1 squat clean
RX: (135/95) (145/100) (155/105) (165/110) (175/115) (185/125) (195/130) (205/135) (215/145) (225/155)
55+: (95/65) (105/70) (115/75) (125/85) (135/95) (145/100) (155/105) (165/110) (175/115) (185/125)
Lv2: (205/135) (215/145) (225/155) (235/160) (245/165) (255/175) (265/185) (275/190) (285/195) (295/205)
*Perform 3 rounds at each weight. When athlete fails to complete the required weight, the workout is over. Score is total reps completed.
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
WORKOUT
5 rounds for time:
10 kip swings
20 hollow rocks
10 calorie bike
20 abmat situps