Skill

AMRAP in 8 minutes:
30 Russian twists
30 second supine plank (on the floor, on your hands)

Use a 10 or 15 pound plate on the Russian twists, and try to keep your hips high and body in a straight line on the supine planks. Rest as needed between every effort.

Workout of the Day

5 rounds:
1 minute of pull ups (strict or kipping)
1 minute of calories

At the start of each minute of work, complete 25 drag rope single unders.

Scale the pull ups so that you can always jump up for a set of 2 or 3 reps. This is a short little 10 minute interval, so focus on quick transitions and a strong pace. Add up all of your pull ups and calories at the end of the workout.

standard and rx: as written
sport: chest to bar pull ups
metcon: 10×0:45 on, 0:15 off