WARM UP
1000 meter row
3 rounds:
10 deadlift
10 shoulder to overhead
10 kip swing
SKILL
Handstand hold
10:00 practice
WORKOUT OF THE DAY
5 rounds to establish 1RM unbroken:
9 deadlift
6 hang clean
3 jerk
*Rest as needed between attempts
5 rounds for time:
9 pull ups
6 chest to bar
3 bar muscle up
ANYWHEREX
SKILL
Handstand hold
10:00 practice
WORKOUT
3 rounds for time:
30 wall balls
30 kb swings
30 abmat situps