Skill
EMOM for 8 minutes
:30s strict or kipping pull-ups, ring rows, banded pull-ups or muscle ups

You can take your pick of one pulling movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second work period. You can jump up for as many sets as you would like during each thirty seconds so don’t feel like you have to stick to just one straight set.

Workout of the Day
4 rounds of 4 minutes on 1 minute off
1:00 plank hold
200 meter run
max reps medicine ball sit-ups

You’ll need a medicine ball and an ab mat for today’s workout. Each four minute round will start out together in the gym for a one minute plank hold. At the end of one minute you’ll head out on a two hundred meter run and then return to complete as many sit-ups as you can with your medicine ball. Do your best to stay in a quality plank position for the full minute but definitely come down to rest if you need to! Your score after five rounds will be total medicine ball sit-up reps.

standard: 16/12 lb
rx: 20/14 lb
sport: toes to bar
overachiever: toes to bar