WARM UP
3 rounds:
5 ring swings
1 skin the cat
10 meter toy soldier
10 push ups
SKILL
Kb windmills
5 x 5 each side
WORKOUT OF THE DAY
10 rounds for time:
3 muscle ups
3 clean and jerks
RX: (135/95)
55+: (115/75)
Lv2: (185/135)
ANYWHEREX
SKILL
Hip mobility
10:00 roll and stretch
WORKOUT
20:00 AMRAP:
5 pull up
10 abmat situp
15 wall ball