WARM UP
EMOTM 10:00:
Odd: 5 kb deadlift + 5 Russian kb swings + 5 push ups
Even: Roll lats and upper back
SKILL
Snatch pull
7 x 3
*Build to 110% 1RM
WORKOUT OF THE DAY
For time:
1 mile bike
10 pull ups
10 push ups
10 toes to bar
1 mile bike
20 pullups
20 push ups
20 toes to bar
1 mile bike
30 pull ups
30 push ups
30 toes to bar
*If not enough bikes, sub a 800 meter row. 22:00 time cap.