Skill
AMRAP in 8 minutes:
8 kipping swings, kipping pull ups, or chest-to-bar pull ups
20 second ring support hold
20 second L-sit

Scale the pull ups with a band if needed so that you’re able to finish each round of 8 in two or three quick and clean sets. The ring support and L-sit should both be modified so that you can hold for the full 20 seconds without a break each round; use foot assistance or a band on the ring support hold, and modify the L-sit by leaning back and tucking one or both legs.

Workout of the Day
1 minute of lateral burpees
1 minute of power cleans
1 minute of calories
2 minutes of lateral burpees
2 minutes of power cleans
2 minutes of calories
3 minutes of lateral burpees
3 minutes of power cleans
3 minutes of calories

You’ll be spending 18 minutes on three very tough movements, so be conservative with your pace! Don’t be fooled into thinking that these are quick efforts by the first three one-minute intervals. Choose a barbell weight that’s challenging and forces singles, but which never gets sketchy.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 2:00 on, 1:00 off, 4:00 on, 2:00 off, 6:00 on