Friday 12/29

WARM UP

5:00 crab soccer
3 rounds:
:30 overhead squat hold
200 meter run
10 ring dips

SKILL

Overhead squat
5 x 5

WORKOUT OF THE DAY

For time:
400 meter run
20 clean
800 meter run
20 toes to bar
400 meter run
20 thrusters
800 meter run
20 HSPU
400 meter run
20 snatch
800 meter run
20 ring muscle ups

RX: (95/65)
55+: (75/55)

*30:00 time cap. Score is time completed or total reps. No scaling for ring muscle ups.

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

EMOTM 30:00
Minute 1: 5 rope climbs to standing
Minute 2: 10 hollow rock to candlestick
Minute 3: 20 walking lunges