Skill
AMRAP in 8 minutes:
8 toes to bar
40 second supine plank

standard: V-ups instead of toe to bar
rx: as written
sport: weighted supine plank: 35/25 lb plate. Set up two boxes about 4-5 feet apart, rest your shoulders on one and your feet on the other, and set the plate just below your belly button. Note that you’re resting directly on your shoulders in this version instead of supporting yourself on your hands.

Workout of the Day
AMRAP in 10 minutes:
10 devil presses
10 single arm overhead lunges

Alternate hands each rep on the devil presses. Split the overhead lunges evenly between both hands, switching whenever you’d like (5 and 5 or switch each round). The highest scores will likely be put up not by the people who moved the fastest, but by the people who stopped moving the least. Slow n’ steady does lots of burpees, as the old saying goes.

standard: 35/20
rx: 50/35
sport: two dumbbells for both movements: 45/30
metcon: 5×1:40 on, 0:20 off