WARM UP
5 x rolling 100 meter row
* every meter +/- 100 equals 3 rope swings and 3 front squats
SKILL
Legless rope climb and pegboard
10:00 practice
WORKOUT OF THE DAY
Against a 20:00 clock:
10:00 max meter row
Rest 3:00
7:00 AMRAP:
5 to 1
Squat clean
Ring muscle up
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
ANYWHEREX
SKILL
Shoulder mobility
10:00 roll and stretch
WORKOUT
For time:
100 air squats
100 push ups
100 situps
100 push ups
100 air squats
*25:00 time cap.