Skill
10×3
strict pull-ups or weighted strict pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups. You can do these unweighted, weighted or with a band. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times.

Workout of the Day
AMRAP in 15 minutes
5 dumbbell right arm push press
5 dumbbell left arm push press
10 calories on bike or rower
15 medicine ball cleans

You’ll need one dumbbell, a medicine ball and either a bike or rower for today’s fifteen minute AMRAP. Choose a dumbbell that allows you to complete both sets of five unbroken for the push press. The medicine ball clean looks simple but it packs a punch! Spend some time before the workout practicing this movement so that you are comfortable with this movement. Do your best to pick a pace and stick to it on your rower or bike so that you don’t lose time there. Your score at the end of the workout will be total rounds plus extra reps.

standard: 35/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 20/14 lb
overachiever: 65/45 lb, 30/20 lb