Skill
AMRAP in 7 minutes:
3 toes to bar
3 pull ups (kipping)
30 second supine plank

If you’re confident with both the kipping pull up and the toe to bar, practice transitioning directly from your last toe to bar to your first pull up without breaking the cadence of your kipping swing. If you’re newer to the movement, practice the kipping swing with an exaggerated toe height for the first 3 reps and an exaggerated shoulder position for the last 3 reps.

Workout of the Day
4 rounds:
45 seconds of lateral burpees
15 seconds of rest
45 seconds of power snatches
15 seconds of rest
45 seconds of calories
15 seconds of rest
45 seconds of rest
15 seconds of rest

Today’s interval has built-in transition time; take advantage of that by using the full 45 seconds to get work done on each station rather than stopping early to transition.

Pacing notes:
You’ll be fresh for the burpees each round, so go hard.
You’ll be tired on the snatches each round after the burpees, so focus on positioning and stability.
You get to rest after your machine, so go hard.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 16×0:45 on, 0:15 off