WARM UP

EMOTM 5:00
10 push ups
Run in place remainder

SKILL

Floor press
5 x 5

WORKOUT OF THE DAY

2 rounds for time:
800 meter run
2 wall climbs
20 box jumps (24/20)
400 meter run
2 rope climbs
20 pull ups
800 meter run
2 tire flips
20 kb swings (24kg/16kg)
400 meter run
2 atlas stones to shoulder
20 hang snatches (75/55)

*40:00 time cap.

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
20 meter bear crawl
20 meter crab walk
20 ring rows
20 push ups
20 air squats
20 abmat sit-ups