WARM UP
EMOTM 10:00
5 hanging shrug
5 ring rows
10 air squats
SKILL
Handstand walking technique
*10:00 practice
WORKOUT OF THE DAY
For time:
10 to 1
Pull up
Back squat
then
8 to 1
Chest to bar pull up
Front squat
then
6 to 1
Bar muscle up
Overhead squat
RX: (135/95)
55+: (95/65)
Lv2: (185/125)
*All lifts must be taken from the floor. 30:00 time cap.
ANYWHEREX
SKILL
Thruster technique
5 x 5
WORKOUT
21-18-15-12-9
Wall ball
Jumping pull ups