WARM UP

5:00 dodgeball
3 rounds:
10 pushups
10 meter toy soldiers
10 meter duck walk

SKILL

Rope climb technique
10:00 practice

WORKOUT OF THE DAY

5:00 AMRAP:
400 meter run
20 shoulder to overhead
AMRAP bar muscle ups

3:00 rest

5:00 AMRAP:
500 meter row
20 sumo deadlift high pull
AMRAP bar muscle up

RX: (135/95)
55+: (75/55)

*Score is total bar muscle ups.  Scale to banded BMU or hardest version of a pull up.

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

Death by:
10 meter shuttle run
Burpees

*Start burpees immediately following conclusion of shuttle runs