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