Friday 7/7

WARM UP

5 x rolling 100 meter row
*Every meter +/- 100 equals 2 kip swings, 2 burpees, 2 split jumps. Max penalty of 5 meters.

SKILL

Rope climbs
Accumulate 10 ascents

WORKOUT OF THE DAY 

For time:
100 meter handstand walk
90 hollow rocks
80 alternating db deadlift
70 toes to bar
60 alternating db push press
50 pull ups
40 alternating db snatch
30 c2b pullups
20 alternating db squat clean
10 bar muscle ups

*40:00 time cap

RX: 50/35
55+: 40/20

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

Death by Odd/Even…
Choose 2:

Wall ball
5 double under
Split jump
Push ups