Skill
AMRAP in 10 minutes:
3 strict pull ups
30 second supine plank

Focus on the quality of your body position as you move back and forth between these two skills for ten minutes. A great goal on the strict pull ups is to maintain a hollow body the whole way through the movement. You can easily confirm the quality of that hollow body by glancing down at your toes as you do the pull up: if you’re able to see them the whole time, you’re probably in a solid position.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
400 m run, then max devil presses in the remaining time

Pick a run distance that takes between 1:30 and 2:30 to complete. Anything outside that range is going to leave you with either no time to do devil presses, or way too much time! Do your best to immediately start your first devil press when you get back inside, even if it means that the first few reps are slow. Record your total devil presses.

standard: 35/20 lb
rx: 50/35 lb
sport: double dumbbell, 45/30 lb
metcon: 4×3:00 on, 1:00 off