Skill
10×3
strict pull-ups
1 wall walk after every set of pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups and one wall walk. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times. The wall walk is a challenging handstand positioning skill. Whenever you finish your pull-ups make your way to a spot on the wall and start laying on your belly with your feet flat and touching the wall. Push your self up to your hands and start walking your feet up the wall while you walk your hands closer to the wall at the same time. Make sure to keep your body in a good position and don’t let your hips sink down towards the wall. Only walk yourself as high as you are able while keeping a quality body position and a controlled descent back to the ground.

Workout of the Day
AMRAP in 7 minutes
1-2-3-4-5-6 …
power clean
thruster

Today’s workout is a quick one so choose a weight that feels challenging but also keeps you moving fast. The thruster will be the more challenging of the two movements so this movement should be the deciding factor when loading up your bar. Make sure to spend some time going over thruster technique so that you are moving the bar in the most efficient way possible. Plan on the cleans being done in small sets or singles and hanging on to the bar for multiple reps on the thruster. If you have to resort to single squat clean thrusters at any point you have gone too heavy. Your score today will be the last round you complete of both movements plus any extra reps in the next round.

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

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you can do the workout as written but be prepared to get much further into the workout than if you were using a heavier barbell. You can alternate hands for each rep on the power cleans and then split the thrusters up however you would like between arms. Do your best to keep things even but it will probably make the most sense to choose one arm to use on each round and complete all the reps on one side and then switch arms for the next round. If you can use both hands on your dumbbell or kettlebell for the thruster and hold it in more of a front rack that is always an option as well. If your weight is too heavy give jumping squats a try but double the number in each set. Your score today will be the last round you complete of both movements plus any extra reps in the next round. See you on the leaderboard!