Skill
EMOM for 10 minutes
3 strict press or straight set strict handstand push-ups

For today’s skill work you can choose between a three rep strict press every minute for ten minutes or a straight set of strict handstand push-ups. If you need more than two ab mats to get strict handstand push-ups done it would be more worth your time to grab a barbell for strict presses. You can choose to stick to one weight for the strict press or add weight as you go.

Workout of the Day
5 rounds for time
21 sit-ups
6 thrusters

Spend some time going over and warming up for today’s thrusters. You’ll be working through five rounds of twenty one sit-ups and six thrusters for time. The thrusters are meant to be a challenge. Choose a weight that feels doable but difficult for a set of six when the workout starts. If you break up the reps into two sets in the later rounds that is totally fine. Your score today will be the total time it takes you to complete all five rounds.

standard: 115/85 lb
rx: 155/105 lb
sport: 165/115 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you will want to adjust the thruster number to six reps with each arm for twelve thrusters total in each round. Your score today will be the total time it takes to complete all five rounds. See you on the leaderboard!