EMOTM 10:00
10 air squats
10 kip swings

SKILL

Handstand push up technique
10:00 practice

WORKOUT OF THE DAY

18:00 clock…

3:00 AMRAP:
3 thrusters
3 bar muscle ups
3 bar facing burpees

6:00 AMRAP:
6 thrusters
6 c2b pull ups
6 bar facing burpees

9:00 AMRAP:
9 thrusters
9 pull ups
9 bar facing burpees

RX: (135/95) (115/75) (95/65)
55+: (95/65) (75/55) (65/45)
Lv2: (185/125) (155/105) (135/95)

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

4 rounds for time:
500 meter row
20 walking lunges
20 ring rows

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Snatch grip deadlift + mid hang power snatch + oh squat

B) Squat snatch
5 x 1 @ 90% +

C) EMOTM 10:00
Clean grip deadlift + hang power clean + jerk

D) Squat clean and jerk
5 x 1 @ 90% +