Skill
AMRAP in 8 minutes:
3 strict toes to bar
6 kipping toes to bar
3 wall walks

An engaged core and a strong hollow position are key to the skill work today. Take your time working through each movement, and rest as needed so that your positioning doesn’t suffer as you fatigue. If you’re feeling strong on the toes to bar you can definitely link the strict set to the kipping set, but it isn’t necessary to hold that across the whole AMRAP.
The toes to bar can be scaled to partial range of motion for those that want to get some bar work in, or V-ups for folks staying off the bar.

Workout of the Day
3 rounds:
1 minute of front squats
1 minute of push presses
1 minute of calories
1 minute of rest

We’re breaking down Tuesday’s thruster into its component parts today. Three rounds of this interval may not look like much with a full minute of rest thrown in, but if you maintain a strong pace on the barbell and then finish each round with a hard effort on the row then you’re in for a very challenging workout. Scale the lifts by selecting a weight that lets you hit 2 or 3 sets of 5 to 10 reps on both movements. If you’re sharing a machine with a partner, one person will do the normal order while the other goes calories->push press->front squat->rest.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×3:00 on, 1:00 off