WARM UP

EMOTM 10:00
5 kip swings
5 burpees

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

EMOTM 30:00

1) 50 meter sled push
2) 1 rope climb
3) 10 burpees
4) 10 meter handstand walk
5) 1 rope climb

Lv2: legless

*Scale handstand walk to 5 wall walks

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

4 x double Tabata rounds for each of the following:

Wall ball
Ring rows
Box jumps
Burpees

*Double Tabata is :40 work/:20 rest