WARM UP
5 x rolling 100 meter row
*Every meter +/- 100 equals 1 kip swing, 1 push up, 1 air squat. Max penalty of 10.
SKILL
EMOTM 10:00
5 single leg kb deadlift right
5 single leg kb deadlift left
*Back leg may not touch ground
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
ANYWHEREX
SKILL
EMOTM 10:00
5 single leg kb deadlift right
5 single leg kb deadlift left
*Back leg may not touch ground
WORKOUT
20:00 AMRAP:
30 wall balls
30 burpees
500 meter row