Monday 5/9

WARM UP
For completion, any order:
30 calorie bike
30 kip swings
30 meter broad jump
30 meter low bear crawl
400 meter run
SKILL
Legless rope climb and pegboard technique
*5 attempts
WORKOUT OF THE DAY
For time, alternating rounds with partner:
2 rounds:
15 calorie bike
10 burpee box jump over
5 bar muscle up
2 rounds:
12 calorie bike
8 burpee box jump over
4 bar muscle up
2 rounds:
9 calorie bike
6 burpee box jump over
3 bar muscle up
RX: (24/20)
*Scale BMU to most difficult version of pull up. 12:00 time cap.
ANYWHEREX
SKILL
Hang power clean technique
5 x 3
WORKOUT
EMOTM 28:00:
  1. 10 meter kb duck walk
  2. 20 hollow rocks
  3. 30 Russian kb swings
  4. 40 jumping jacks