WARM UP
EMOTM 10:00
6 ice skaters
6 spin jumps (180 degrees)
6 push ups
SKILL
Bar muscle up technique
10:00 practice
WORKOUT OF THE DAY
“Elizabeth”
21-15-9
Power cleans (135/95)
Ring dips
ANYWHEREX
SKILL
Rope climb technique
10:00 practice
WORKOUT
30:00 AMRAP:
5 rope climbs to standing
10 goblet squats
15 sledge hammer strikes
20 abmat situps