Skill
EMOM for 8 Minutes
Straight set of Kipping Pull-ups, Banded Strict Pull-Ups or Ring Rows

We’re getting back on the bars today for some pull-ups! We’ll spend a few minutes finding spots for everyone that allows for space between each person. You can choose between kipping pull-ups, banded strict pull-ups or ring rows. If you still need assistance for pull-ups the best way to go is to continue working your strict strength rather than kipping with a band. Keep an eye on your hands since this will be the first time on the bar for a lot of us and choose a set size that feels repeatable for eight minutes. Please spray and wipe down your bar before heading back to your square for the workout!

Workout of the Day
AMRAP in 12 minutes
6 Burpees
2 Squat Cleans

We’re going heavy today! Use this workout as an opportunity to work with a weight you may not usually use in a workout. Spend some time going over the squat clean before the workout starts to make sure you can handle the weight you choose once you are fatigued. Plan for two single reps with a short break between each one. Have some fun with this one and challenge yourself! Happy Friday!

standard: 135/95 lb
rx: 185/135 lb
sport:225/155 lb
overachiever: 275/185 lb