WARM UP
3 rounds:
10 air squats
10 meter inch worm push up
10 shoulder to overhead

 

SKILL
Kb windmill
5 x 5 each side

 

WORKOUT OF THE DAY
200 wall balls for time
*E3MOTM complete 1 round “DT” as a buy in. Workout begins with 1 round of “DT”. 20:00 time cap.

RX: (155/95)
55+: (105/75)

 

ANYWHEREX

SKILL
Shoulder mobility
10:00 roll and stretch

 

WORKOUT
10 rounds for time:
5 russian kb swings right arm
5 kb cleans right arm
5 kb front squat right arm
5 russian kb swings left arm
5 kb cleans left arm
5 kb front squat left arm