WARM UP

For completion:
4:00 bike
1:00 in overhead squat
4:00 row

SKILL

5:00 squat prep
5:00 shoulder prep

WORKOUT OF THE DAY

EMOTM 10:00
1 squat snatch, building to 1RM for the day

Rest 2:00

8:00 AMRAP:
30 double unders
1 squat snatch @ 80% todays 1RM
10 ring dips

*Score will be 1RM + total reps from AMRAP. ex: 200# + 124 reps = 324.

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
20 box step overs
20 wall balls
20 ice skaters
20 russian twists