Skill
EMOM for 10 minutes
Straight set of strict, weighted strict or kipping pull-ups

It’s athletes choice today for our skill work. You’ll have ten minutes for ten straight sets of either strict pull-ups, weighted strict pull-ups or kipping pull-ups. Pick what you need to work on most or whatever if your favorite!

Workout of the Day
AMRAP in 12 minutes
10 deadlifts
7 push press
4 front rack walking lunges

We’ve got twelve minutes on the clock and some light deadlifts and medium weight push press and lunges steps. When selecting your weight you won’t need to pay much attention to the deadlift. The push press and lunge will be the more challenging of the three movements so make sure you are testing multiple reps of both movements before the workout starts. You will want to start with a weight that you are capable of completing seven push press in a row and four lunges unbroken. Be mindful of how you break things up in a workout like this to avoid doing any extra work.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
This workout can be done with a barbell, kettlebell or dumbbell. If you are working with one kettlebell or dumbbell you’ll do a sumo style deadlift tapping the weight between your feet with a wider stance than a normal deadlift. The push press can be split up however you want between arms but do your best to keep things as even as possible. For the lunges you’ll hold your weight in a goblet position. Be mindful of how you break things up in a workout like this to avoid doing any extra work. See you on the leaderboard!