WARM UP

EMOTM 10:00
10 burpees + 1/4 turn

SKILL

KB windmill
5 x 5 each side

WORKOUT OF THE DAY

EMOTM 30:00
1) 20 ring row
2) 20 DB walking lunges (50/35)
3) 20 KB swings (24/16)
4) 20 double unders
5) 20 toes to bar

*Score total reps completed. Athletes can start at different stations.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

20:00 AMRAP:
20 box step overs
20 abmat situps
20 push ups

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
1 & 1/4 front squat

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

C) Clean grip deadlift
5 x 3

D) Push press
5 x 3