WARM UP

EMOTM 5:00
5 push ups
5 air squats
10 ice skaters

SKILL

N/A

WORKOUT OF THE DAY 

“The Joker and the Thief”
For time against 40:00 time cap:
2000 meter row
100 bodyweight floor press
2000 meter row

*Every broken set, athlete must complete 15 air squats. Scale weight to 3/4 or 1/2 bodyweight if necessary.

ANYWHEREX

SKILL

Headstand technique
10:00 practice

WORKOUT

15:00 AMRAP:
5 rope climbs to standing
10 double kb deadlift
150 meter lateral shuffle