Skill
10 rounds
20s strict pull-ups
20s strict push-ups
20s rest

We’ll be working through ten rounds of strict pull-ups and strict push-ups with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as possible of both. If either of these skills are tough for you, you may want to be a bit more conservative in the numbers you start out with. Pull-ups can be scaled by using a band or choosing ring rows. Hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. If classes are large the order of the skill work can be switched to decrease the amount of people on the bars at once.

Workout of the Day
AMRAP in 10 minutes
6 R-arm OH lunges
8 kettlebell swings
6 L-arm OH lunges
8 kettlebell swings

You’ll just need a kettlebell for today’s ten minute AMRAP. You’ll be using your kettlebell for both movements so make sure to test out both the swings and the lunges with the weight that you choose. The overhead position can be really difficult so if you aren’t able to keep the kettlebell in a straight and locked out position throughout the lunge steps you can bring it down to your shoulder instead. Your score today will be total rounds plus extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell. If you have a dumbbell and aren’t a fan of dumbbell swings you can switch the swings out for alternating hang power cleans instead. Bring the weight down to your shoulder for the lunges if the overhead position isn’t working for you. Your score today will be total rounds plus any extra reps. See you on the leaderboard!