Skill
EMOM for 8 minutes:
3 strict toes to bar plus 5 kipping toes to bar

Scale the height of your toes to bar so that you’re able to hit the full sets of 3 and 5 each round. If you’re strong with toes to bar, be patient; the difficulty will likely sneak up on you in the later rounds. If you get to the 8th round and are still able to easily knock out both sets without dropping off the bar, then finish with a max set of kipping toes to bar.

Workout of the Day
AMRAP in 15 minutes:
3 power cleans
10 lateral burpees
30 double unders

Your bar should be heavy enough that you have to do singles the whole workout. If you’re newer to the lift, consider doing more reps at a lighter weight each round (see the standard option below). Your jump rope should take 30 seconds or less each round.

standard: 6 power cleans each round at 95/65
rx: 155/105
sport: 185/135
metcon: 5×2:30 on, 0:30 off