WARM UP

6 x rolling 100 meter row

*Increase target distance by 20 meters each round, finishing at 200 meters. Ever meter +/- the target equals 2 kip swings and 2 push ups.

SKILL

Double under technique

*10:00 practice

WORKOUT OF THE DAY

12:00 AMRAP:

250 meter row

10 toes to bar

10 meter handstand walk

*Scale hs walk to 5 wall walks.

ANYWHEREX

SKILL

Kipping pull ups

5 x 5 with band

WORKOUT

500 step ups for time.

*E2MOTM buy in with 5 burpees. Adjust height of box as necessary. 20:00 time cap.