Thursday 6/29

WARM UP

5:00 crab soccer
3 rounds:
10 air squats w pause
10 push ups
10 kip swings

SKILL

Kb windmill
5 x 5 each side

WORKOUT OF THE DAY 

20:00 AMRAP:
5 ring muscle up
10 alternating db snatch
15 wall ball

*Muscle ups must be scaled to 3 pull ups + 3 ring dips. No Bar muscle ups allowed.

RX: (50/35)
55+: (35/25)
Lv2: (70/45)

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

30:00 AMRAP with partner:
40 meter front rack lunge
100 meter sled push
40 ring rows
100 meter sled push