WARM UP

EMOTM 10:00
6 burpees with 1/4 turn
6 good mornings
6 kip swings

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT OF THE DAY 

EMOTM 24:00
1) 10 meter handstand walk
2) 50 meter sled push (135/90)
3) 5 bar muscle ups
4) 20 kb swings

RX: (24kg/16kg)
55+: (16kg/12kg)

*Score total reps completed.

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
10 rope climbs to standing
20 medball Russian twists
30 walking lunges