WARM UP
5:00 Dodgeball
3 rounds:
10 overhead squats
10 kip swings
5 wall walks
SKILL
EMOTM 10:00
2 squat snatch
*Build to 80% 1RM
WORKOUT OF THE DAY
For time:
30 calorie assault bike
15 wall ball
5 bar muscle ups
Rest 5:00
60 box jumps
30 kb swings
15 HSPU
*Score is total time to complete both segments
ANYWHEREX
SKILL
EMOTM 10:00
10 Russian kb swings
WORKOUT
30:00 AMRAP with partner:
10 wall climbs
200 air squats
10 cargo net climbs
200 walking lunges