Skill
5 rounds:
20 second ring support hold
10 second rest
20 second L-hang or tuck hang from the bar
10 second rest
20 second arch hold
10 second rest

We’re practicing static holds for the core and shoulders today; modify the difficulty of each movement so that you can sustain the hold for at least half of each 20 second work interval.

Workout of the Day
5 rounds, 2 minutes on, 1 minute off:
8 power cleans
20 air squats
8 power cleans
20 step ups

Happy Birthday, Elisabeth! Use a power clean weight that has you right on the edge between small sets and steady singles. Focus on good range of motion at the top of your squats and your step ups; it’s easy to shorten them when you’re tired. Pick up where you left off in the AMRAP when you start back up after each rest interval.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off