Skill
EMOM for 8 minutes:
One set of hanging knee raises, kipping pull ups, or bar muscle ups

We’re hitting this skill work one more time before Saturday’s partner competition. That does not necessarily mean that any of these movements will be in Saturday’s events, but the repetition of this skill work and the presence of these comments are strong indicators that something related to this might show up. Of course, nothing is certain.

Choose a skill that will challenge you, and get about 10-15 seconds of work in every minute. Scaling options for each of the three skills are below.

Hanging knee raise: V-up or kipping swing
Kipping pull ups: ring row or banded kipping pull up
Bar muscle up: Jumping BMU to a low bar (belly height), Jumping BMU to a high bar, or banded bar muscle ups

Workout of the Day
AMRAP in 10 minutes:
25 box jumps
25 back squats
100 drag rope single unders

Use a very light weight on the back squats; the goal is to be able to do all 25 reps in one or two sets. Make sure that you’re standing all the way up on both your squats and your box jumps! It’s easy to cheat on the range of motion there, but not only is it require for a full rep, it’s also a little micro-break for your legs. And they’ll need it!

standard: 55/45 pound bar 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 5×1:30 on, 0:30 off