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