WARM UP
3 rounds:
10 ring swings
10 snatch balance
10 calorie bike
SKILL
Hang squat snatch + OH squat
5 x 3
WORKOUT OF THE DAY
A) 1 mile bike for time
@ 5:00, complete for time:
B) 50 Russian kb swings
15 ring muscle ups
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Score both efforts. 12:00 time cap.
ANYWHEREX
SKILL
Deadlift
5 x 5
WORKOUT
3 x 3:00 rounds with 3:00 rest for completion:
100 meter sled push
AMRAP sledge hammer strikes