WARM UP

5:00 handball
3 rounds:
10 hanging shrugs
10 meter walking lunge

SKILL

Bar muscle up progressions
10:00 practice

WORKOUT OF THE DAY

E5MOTM 25:00:
100 double unders
25 calorie row
15 hang power clean

*Each round has a 5:00 time cap, so if the athlete fails to complete the round they will abandon it and start the next round. Score each split, totaling them at the end. Or total reps completed.

RX: (135/95)
55+: (95/65)
AnywhereX: (empty bar)

BARBELL

3 rounds:
10 meter quad pull
10 meter knee pull
10 meter toy soldier
:30 front squat hold
10 sots press

A) EMOTM 10:00
1 power clean

B) Build to heavy:
Clean pull + high hang squat clean + jerk

C) Clean grip deadlift
5 x 5

D) Front squat
5 x 5