WARM UP

5:00 bear crawl variations with sandbag or slam ball

SKILL

Athlete choice
10:00

WORKOUT OF THE DAY

For time against a 40:00 clock:
800 meter run
10 strict pull ups + 20 pull ups anyhow
800 meter run
10 bar muscle ups
Rest 3:00
400 meter run
10 strict ring dips + 20 dips anyhow
400 meter run
10 ring muscle ups
Rest 3:00
200 meter run
5 rope climbs
200 meter run
2 rope climbs

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

8 Tabata res each exercise for total repetitions:
Air squats
Push ups
Russian kb swings
Wall balls
Candlesticks