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