Friday 1/22

WARM UP
3 rounds:
:30 oh squat hold
10 sots press
SKILL
Ring dips
3 x (10-12)
WORKOUT OF THE DAY
EMOTM 20:00
0:00-5:00
5 burpees + 1 snatch
5:00-10:00
4 burpees + 1 snatch
10:00-15:00
3 burpees + 1 snatch
15:00-20:00
2 burpees + 1 snatch
*Build to heaviest lift
ANYWHEREX
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
15:00 AMRAP:
10 rope climbs to standing
10 seat rolls
10 goblet squats