Skill
AMRAP in 8 minutes:
6 push ups
20 second L hang

For the L hang you’ll be hanging from a pull up bar with your knees locked, toes pointed, and legs raised up in front of you. Scale the L hang to a tuck hang, where your knees are above waist height, but are bent with your lower legs hanging straight down.

standard: push up/tuck hang
rx: push up/L hang
sport: ring dip/L hang

Workout of the Day
AMRAP in 16 minutes:
8 overhead lunges
16 sit ups
Every 4 minutes, including at the start of the workout, run 400 m

You’ll run a total of 4 times in the workout today. Pick up where you left off on the AMRAP when you return from the run.

standard: 65/45, run/row/ski 400 or bike 1,000
rx: 95/65
sport: 115/85
metcon: