Skill
EMOM for 10 minutes
:30s kipping pull-ups

You’ll have ten attempts to work through as many kipping pull-ups as possible during each thirty second work period. You can choose to do multiple small sets, one big set, or even a bunch of singles depending on where you are at with this skill. Each minute will have you working for thirty seconds and resting for thirty seconds. Use a band if you need to or a set of rings for ring rows or just kipping swings are always a good idea! Keep track of your reps for one big number at the end!

Workout of the Day
AMRAP in 12 minutes
12 power snatch
15 box jumps

You’ll need a light barbell and a box for today’s workout. Make sure to be smart about your weight choice today. You’ll want to be able to maintain touch and go sets throughout the whole workout. Plan for a weight that you can complete at least sets of six with for the first couple of rounds. If needed box jumps can be scaled by either choosing a shorter box to jump to or switching to step ups. Your score at the end of twelve minutes will be total rounds plus extra reps.

standard: step-ups, 75/55 lb
rx: 24/20″, 95/65 lb
sport: 24/20″, 95/65 lb
overachiever: 24/20″, 95/65 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell that is particularly light you might want to adjust the snatch reps a bit. Something like 18-20 reps would make sense for a lighter weight. If you don’t have a box to use for the box jumps you can either find something to jump over or do broad jumps or step ups in their place. Your score at the end of twelve minutes will be total rounds plus extra reps. See you on the leaderboard!