Skill
EMOM for 10 minutes
[odd] strict or kipping pull-ups
[even] rest

Choose either strict or kipping pull-ups today and complete as many reps as possible working for one minute and resting for one minute for five sets. You can complete as many sets as you want during your working minute. Definitely don’t be afraid of singles if you are choosing strict pull-ups! If you’re working on kipping pull-ups keep an eye on your hands and break up your sets as needed!

Workout of the Day
AMRAP in 12 minutes
9 box jump overs
6 kettlebell swings
3 push-ups

Grab a box and a kettlebell for today’s twelve minute AMRAP. We’re mixing things up with box jump overs today so spend some time practicing these before the workout starts. You don’t need to stand up on top of the box and it is up to you if you want to step down or jump down after reaching the top of the box. With only six reps per round for the swings this would be a great workout to bump up the weight of your kettlebell if you are feeling ready. The push up reps are also really small today so hold yourself to a VERY high standard with this movement!

standard: 24/20″, 24/16 kg
rx: 24/20″, 28/20 kg
sport: 24/20″, 32/24 kg, SHPSU
overachiever: 30/24″, 40/32 kg, DSHSPU 6/3″

CFD at home:
Today’s workout can be done with a kettlebell, dumbbell and even a medicine ball. You can swing your dumbbell or do alternating hang cleans or sumo deadlifts if you prefer. If you have a medicine ball but not a kettlebell try ball slams instead! The box jump overs can be switched to step overs or step ups depending on what equipment you have available. If you want to stick with jumping find something to jump over for each rep like a bench or small box! Push ups can be scaled as usual but make to try to find the most difficult scaling option possible since the rep sets are quite small today. See you on the leaderboard!