Friday 12/1

WARM UP

EMOTM 10:00
10 partner medball squat + chest pass
5 ring swings

SKILL

GHD situp technique
3 x 10-15

WORKOUT OF THE DAY

For time:
50 wall ball
10 ring muscle up
50 calorie row
10 ring muscle up
50 deadlift
10 ring muscle up
50 meter handstand walk

RX: (225/155)
55+: (155/105)

*22:00 time cap. Scale muscle ups to 3 pull ups + 3 ring dips. Handstand walk scale to 150 meter bear crawl.

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
10 single leg kb deadlift right
10 single leg kb deadlift left
10 kb clean right
10 kb clean left
40 meter bear crawl