Skill
EMOM for 10 minutes
[odd] 40s double unders
[even] 20s handstand hold

You’ll need a jumprope and a spot to hold a handstand for today’s skill work. In the odd minutes you’ll spend forty seconds working on double unders. if you still struggle with these you can think of it as skill work. Do your best to get a few good attempts in along with some relaxed singles. If you are comfortable with double unders try to get as many reps as you can in during each work period. The handstand hold will be in the opposite minute and can be up against a wall, out in free space or even just give one wall walk a try if you’re not quite ready to kick up in to a handstand hold.

Workout of the Day
AMRAP in 12 minutes
15 front squats
10 burpees
5 strict press

You’ll just need a barbell for today’s workout. Make sure to choose your weight today based on the strict press. Start with something there that will allow for five unbroken reps. This will mean that your front squats will be somewhat light which will definitely not be a bad thing as you make your way through this workout 🙂 Your score today will be total rounds plus any extra reps.

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 have a kettlebell or dumbbell you can do goblet squats instead of front squats and then switch arms each round for the strict press to keep things as even as possible. The burpees will be in place. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!