WARM UP

5:00 Pizza delivery

SKILL

Turkish getups
5 x 5 each side

WORKOUT OF THE DAY

500 meter row for time
Rest 5:00
21-15-9
Shoulder to Overhead
Toes to bar

RX: (95/65)
55+: (75/55)

*Score 500 meter row and total time for workout

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

For time:
10 wall walks
20 jumping pullups
30 box step overs
40 burpees
50 walking lunges

BARBELL

Barbell Warmup
accumulate 1 min in OHS
4×5 sots press in clean

A) 1RM Low hang clean & jerk *no misses **drop 20% and do 1×2
B) back squat 3×10 @ 70%
C) snatch pulls 3×5 @ 90%
D) 100 alt db renegade rows
*every 20 reps perform 5 plyo push-ups