Skill
7 minute double under ladder

With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. You can choose from one of the rep scheme options below.Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…
20-40-60-80…

Workout of the Day
AMRAP in 20 minutes
10 power clean
7 squat clean
40 sit-ups

We’ve got twenty minutes on the clock and a bunch of cleans and sit-ups on the menu today! The weight on your barbell should be a manageable for small sets or quick singles. Take into account which of the two cleans are more difficult for you when deciding on your weight. The sit-ups will be a welcome break from the barbell so do your best to chip away at those at a pace that allows you to recover a bit before getting back to the barbell. Your score today will be total rounds plus any extra reps.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you may want to adjust the rep scheme to even things out between the clean reps and the sit-ups. Going with something like 20 alternating power cleans and 12 alternating squat cleans would be a good option. Your score today will be total rounds plus any extra reps. See you on the leaderboard!