WARM UP

EMOTM 10:00
:15 dead hang
5 good mornings
5 burpees

SKILL

Bar pull over
10:00 practice

WORKOUT OF THE DAY

EMOTM 30:00
1) 5 deadlift @ 1.5 bw
2) 7 strict HSPU
3) 9 strict ring dips

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

8 x tabata rounds for each:
Russian twists
Alternating foot situps
Hand planted side hurdles
Ring rows