Skill
14×30 seconds
[odd] strict pull-ups
[even] plank hold

Today’s skill work will be on a thirty second timer. You’ll be completing strict pull-ups on the odd intervals and the even intervals will be spent in a plank hold. If classes are large the order of the skills can be reversed. Pull-ups can be scaled by grabbing a band to assist you or you can choose to do ring rows instead! Hold a plank on your hands or elbows but focus on quality position the whole time and a quick transition back and forth between stations.

Workout of the Day
AMRAP in 12 minutes
6 push-ups
3 power cleans

This simple and straight forward couplet is a great time to bump the weight up a bit on the bar if you’ve been working at the same weights for awhile. With a prescribed weight of 155/105 it is totally ok to plan for singles on the power cleans. Choose a scaling option on the push-ups that allow you to keep things as strict as possible. You can grab a box or work from your knees. If you are ready for strict push-ups from your toes make sure to hold yourself to a high standard for all your reps! Score today will be total rounds plus extra reps.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb, strict hspu
overachiever: 205/145 lb, strict deficit hspu

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a kettlebell or dumbbell you’ll want to adjust the reps a bit to keep things more even between the push-ups and the cleans. Depending on the weight you have at home you can bump the power clean reps up from 3 in every round to 6-10. Six should be fine with a medium weight and ten would work better if your dumbbell or kettlebell is pretty light. Your score will be total rounds plus extra reps. See you on the leaderboard!