WARM UP

3 rounds:
20 hollow rocks
200 meter run
10 hanging shrugs
200 meter run

SKILL

GHD situp
3 x 10-15

WORKOUT OF THE DAY

8 tabata rounds each exercise:
Ring rows
Goblet squats
Strict handstand push ups
Double unders

*Score is total reps completed

BARBELL

3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter low spider crawl
:30 squat hold (oh or front)
10 sots press

A) EMOTM 10:00
High hang clean
Mid hang clean
Low hang clean

B) 15:00 build to heavy:
Clean lift off + power clean + low hang squat clean + jerk

C) Clean pulls
5 x 3 @ 100%+

D) Front squat
5 x 5