Skill
AMRAP in 8 minutes:
Wall walk plus 10 second hold
20 second L-sit
8 kipping pull ups or kipping swings (regular kip, not butterfly)

We’re working on some basic gymnastics positioning drills today, all of which rely on a solid and stable core position. Focus on keeping a hollow body at the top of your wall walk, and feel for the similar rib-down core positon on the L-sit. You’ll also be passing through that position in the initial rising motion of each kipping pull up. If you’d like an additional challenge, do chest-to-bar pull ups.

Workout of the Day
For time:
10-20-30-40
Kettlebell hang snatch
50 double unders after each round of kettlebell snatches

15 minute time cap

Switch arms whenever you’d like on the kettlebell hang snatches, as long as you get a roughly even amount of work on both side. Use a weight that you’re comfortable managing for the 100 total reps in this workout. Scale the jump rope volume and difficulty so that each round of jump rope takes no more than a minute and a half. Your shoulders and grip will be put through their paces today, so focus on efficient movement and relaxing on the double unders as best you can.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg, drag rope doubles
metcon: 3×3:00 on, 1:00 off