WARM UP

EMOTM 10:00
:30 run in place
5 burpees with 1/4 turn rotation

SKILL

Handstand holds
10:00 practice

WORKOUT OF THE DAY

For time:
5 rope climbs
50 alternating db snatch
50 alternating db push ups
5 rope climbs
50 deadlifts
50 bar facing burpees
5 rope climbs

RX: (50/35) (225/155)
55+: (40/20) (155/105)

*30:00 time cap.

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

5 rounds for reps:
1:00 AMRAP right arm Russian KB swing
1:00 AMRAP left arm Russian KB swing
1:00 AMRAP American KB swing
1:00 burpee
1:00 rest