Skill
AMRAP in 7 minutes:
5 push ups
20 second L hang or tuck hang

The L hang and tuck hang are done on the pull up bar, hanging underneath and bringing the legs up to either an L-sit position (L hang) or a tuck position (tuck hang). Pick a push up difficulty that lets you go unbroken for the majority of the 7 minutes.

Sport: Handstand push ups

Workout of the Day
AMRAP in 20 minutes:
400 m run/row/ski or 1,000 m bike
30 air squats
15 deadlifts

Mind your pace and keep things reasonable; it’s another toasty day. Set yourself up on the deadlift to be able to go unbroken or close to it.

standard: 115/85
rx: 185/125
sport: 225/155