Skill
EMOM for 10 minutes
20 double unders
then
straight set of strict pull-ups

We’re working on two skills today with a small set of double unders followed by a small set of strict pull-ups. Choose a set of double unders that you feel confident you can do unbroken and then walk directly to the pull-up bar for a small set of pull-ups. Plan for between 1 and 5 pull-ups. You’ll want to make sure you have enough time to make your way back to your rope and have a little time to recover as well.

Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10 …
front rack walking lunge steps
box jump overs

Grab a barbell and a box for today’s workout. With ten minutes on the clock we’ll be climbing up by two reps every round working through front rack lunges with your barbell and box jump overs. Load your bar to a weight that feels manageable for about ten reps unbroken. Practice box jump overs so that you feel comfortable with how you want to work through these reps as well. Smooth is fast in a workout like today! Your score at the end of the ten minutes will be whatever round you finish both movements of plus any extra reps in the next round.

standard: 115/85 lb
rx: 135/95 lb
sport: 165/115 lb
overachiever: 185/135 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you’re working with a dumbbell or kettlebell you can hold your weight in a goblet position for the lunges. If you don’t have a box at home to jump on to you can find something to jump over like a packing box or bench OR find something to step up onto and do step ups or step overs instead. Your score at the end of the ten minutes will be whatever round you finish both movements of plus any extra reps in the next round. See you on the leaderboard!