WARM UP

5:00 tic tac toe
3 rounds:
10 hollow rocks
10 dive bomb pushups
10 meter walking lunge

SKILL

3 rounds for completion:
10 GHD situp
10 GHD hip extension

WORKOUT OF THE DAY

7 rounds for time:
7 strict HSPU
7 hang squat clean
7 calorie assault bike
7 bar facing burpee

RX: (95/65)
55+: (75/55)
Lv2: (135/95)

*28:00 time cap

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

30:00 AMRAP with partner:
800 meter medball carry
30 medball chest pass
30 medball overhead pass
30 medball twisting pass

*3-5 meters between athletes.