WARM UP
5:00 single unders
3 rounds:
10 hanging shrugs
10 kip swings
10 front squats
SKILL
EMOTM 10:00:
30 double unders
WORKOUT OF THE DAY
9 rounds for time:
8 thrusters
4 bar muscle ups
RX: (155/105)
55+: (135/95)
Lv2: (185/125)
*Athletes must rest 1:00 after round 3 and after round 6. 20:00 time cap.
FOUNDATIONS (X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
“Death by jumping lunge”
Perform an additional repetition every minute until failure to complete.