WORKOUT OF THE DAY 14-12-2022

Warm-up
100 single skips
2 rounds
10 strict pull us
10push up into downward dog
30 second pigeon stretch each side
10 snatches 
10 snatch grip behind the neck press

S&S
EMOM 16 minutes:
Min 1:14/11cals
Min 2 :6 devil press( single dumbell)
Min 3 :35 double unders(50 singles)
Min 4 :40 sec plank

​WOD
​3 rounds 20 min cap
12 snatches 40/25 adv(50/35)
6 BMU/ burpee pull up (adv do ring muscle ups)
400m run