WARM UP

5 x rolling row at following distances:
50m
75m
100 m
150 m
200 m

*Every m +/- the target equals 1 pull up, 1 push up, 1 air squat

SKILL

L sit hold
Accumulate 2:00

WORKOUT OF THE DAY

For time:

1 mile assault bike
Rest 2:00
50 pull ups
50 toes to bar
Rest 2:00
400 meter sandbag carry

BARBELL

2 rounds barbell warm up
1:00 front squat hold
3 x 10 sots press

A) EMOTM 10:00
1 clean pull
1 high hang muscle clean & press

B) Power clean & jerk
5 x 2 @ 75% 1RM

C) Squat clean and jerk
5 x 1

D) Front squat
5 x 1 @ 15/5/10 tempo
*15 seconds down, 5 second hold, 10 seconds up