Skill
EMOM for 10 minutes
straight set of kipping pull-ups

Spend some time today working on kipping pull-ups or kipping swings. Mastering the C-kip is aways recommended before trying butterfly pull-ups but if you’re feeling ready talk to your coach about learning this new skill. If you’re not ready for any kind of kipping pull-ups you can choose to either practice kipping swings or work on strict pull-ups with a band.

Workout of the Day
for time
27-21-15-9
deadlifts
lateral burpees

Today’s for time workout will be a tough one! Choosing the right deadlift weight will be important here. With two large sets of deadlifts and burpees at the start of the workout make sure that you can start each set with a large number of unbroken deadlifts. The weight on your bar shouldn’t be terribly heavy. Plan for a “medium” weight that is less than 50% of your max. To scale this workout you can start by doing burpees in place rather than jumping over the bar. You could also drop the first round of both deadlifts and burpees off of the workout and start at 21 instead of 27.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb,
overachiever: 275/185 lb