Skill
10 rounds
20s of strict pull-ups
20s of double unders
20s of rest

We’ll be working through ten rounds of strict pull-ups and double unders with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as possible of both pull-ups and double unders. If you are still new to either of these skills you may want to be a bit more conservative in the numbers you start out with. Pull-ups can be scaled by using a band or choosing ring rows. If you are still working on double unders you can consider each twenty second work period as skill practice! If classes are large the order of the skill work can be switched to decrease the amount of people on the bars at once.

Workout of the Day
AMRAP in 12 minutes
2-4-6-8-10-12 …
burpees
alternating dumbbell hang clean & jerk

We’ve got twelve minutes on the clock for a burpee and dumbbell hang clean and jerk couplet. This goal of this workout should be to move at a pretty consistent base between the dumbbell work and the burpees. Choose a dumbbell that you are comfortable with so that you can complete large sets of the dumbbell hang clean and jerks without having to put it down. Your score today will be the last round you complete of both movements plus any extra reps in the next round.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You won’t need to adjust anything to get this workout done at home! 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!