WARM UP

5:00 pizza delivery
3 rounds:
10 ring rows
10 air squats
10 push ups

SKILL

3 rounds:
:30 L sit hold
3 skin the cats
:30 ring support hold
3 false grip pull ups

WORKOUT OF THE DAY 

Death by back squat

RX: 3/4 bw
55+: 1/2 bw
Lv2: BW

*Score is total reps

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

For time:
100 meter walking lunge
100 meter bear crawl
100 meter burpee broad jump
100 meter reverse sled pull