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