Skill

EMOM for 10 minutes

[odd] 30 seconds of Toe-To-Bar then 30 seconds of push ups
[even] Rest

Today’s skill work will have five opportunities to work on both toe-to-tar and push-ups.  Start each round with 1-2 sets of toe-to-bar, knee raises or kipping swings giving yourself thirty seconds to work on the skill.  Immediately transition to thirty seconds of push-ups.  Most of us will need to break the thirty second work period into several smaller sets in order to work continuously.  Use this opportunity to focus on keeping your push-ups to the strictest and most difficult standard possible.

WOD

5 rounds for reps with 30 seconds on each station

Box jump 24/20″
Rest
Alternating dumbbell snatches 50/35 lb
Rest
Row for calories
Rest

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”. Count your total number of repetitions across all five rounds and three stations to come up with one large number.  Each of these moves has a similar stimulus so consider that when you set your pacing strategy in the first round.  We’re working at a 1:1 work: rest ratio so that should give you the opportunity to push each round a little hard than you might normally.  Try to work continuously through each work period and use the rest to recover and transition to your next station.