WARM UP

5:00 quadrapedal movement
3 rounds:
10 meter toy soldier
10 ring rows
10 meter duck walk

SKILL

Atlas stones
5 x 1

WORKOUT OF THE DAY

For time:
13-10-7
Thrusters
Ring muscle ups
26-20-14
Thrusters
Pull ups

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

*20:00 time cap.

ANYWHEREX

SKILL

Strict press technique
5 x 5

WORKOUT

For time:
1 mile medball carry
100 russian twists
800 meter medball carry
80 russian twists
400 meter meball carry
40 russian twist