Skill
10x30s
straight set of kipping pull-ups

You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to work on the kipping skill on it’s own feel free to complete a set of swings every thirty seconds rather than any pull-ups.

Workout of the Day
7 rounds with one minute at each station
lateral burpees
front rack walking lunge steps
sumo deadlift high pulls

You’ll just need a light barbell for today’s workout. The Rx weight might look doable for many of you but don’t let that stop you from considering if the weight choice is right for you today and what the intended stimulus of the workout is. Your barbell should be light enough to hang on to for the majority of the minute for lunges and for large unbroken sets for the sumo deadlift high pulls. There is no rest minute in the workout today so budget your energy throughout the twenty one minutes and take rest when you need it. Your score will be all the reps you complete after seven rounds at each of the three stations.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 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 either do burpees in place or jump over your weight after each rep. Your lunges will be more of a goblet style lunge with a dumbbell or kettlebell and you can use your weight for the sumo deadlift high pulls as well! Your score will be all the reps you complete after seven rounds at each of the three stations. See you on the leaderboard!