Mobility:
Shoulders

Skill:
Rope Climb

Skill EMOM x 12
1) Rope Climb x 2-3
2) HS Hold or HS Walk x 30sec
3) V-ups or Tuck-ups x 30sec

Workout of the Day
400m Run
40 Single-unders
40 Air Squat
40 Russian Twists
300m Run
30 Single-unders
30 Air Squat
30 Leg Raises or L-sit Leg Lifts
200m Run
20 Single-unders
20 Air Squat
20 Parallette Pass Thrus w/ push-up & dip
100m Odd Object Carry