Thursday 9/7

WARM UP

3 rounds:
:30 dead hang
:30 squat hold
10 burpees

SKILL

Pegboard or legless rope climb
10:00 practice

WORKOUT OF THE DAY 

15:00 AMRAP:
4 bar muscle ups
8 front rack lunges
12 wall balls

RX: (95/65)
55+: (75/55)
Lv2: (135/95)

ANYWHEREX

SKILL

Handstand technique
10:00 practice

WORKOUT

30-25-20-15-10-5
Calorie row
Db push press
Double unders