Skill
EMOM for 8 minutes:
2 toes to bar
3 kipping pull ups (regular kip, not butterfly)
2 toes to bar

We already got a chance to practice transitioning from toes to bar to kipping swings; today we’re making the transition between toes to bar and full kipping pull ups, ideally in a single unbroken set. To scale the difficulty, pull the target range of motion of the toe to bar down a little bit, and substitute kipping swings for the kipping pull ups. Using a band for toes to bar doesn’t work, so unfortunately this isn’t a drill sequence that can be done band-assisted and unbroken. If you’d like to separate out the toes to bar and the kipping pull ups so that you can use a band on the latter, then just hit 4 and 3, respectively, with a moment to get your feet into the band after the toes to bar.

If you need to bump up the difficulty, add one rep to each portion of the sequence (3-4-3). Note that that’s almost a 50% jump in total volume, so don’t add more than that.

Workout of the Day
For times:
10-20-30 push ups
10-15-20 squat cleans

16 minute time cap

Written out, this workout is: 10 push ups, 10 squat cleans, 20 push ups, 15 squat cleans, 30 push ups, and finally 20 squat cleans. You’re tackling 60 push ups and 45 squat cleans total, so consider that volume when you’re thinking about your scaling options. The push ups should be tough enough that unbroken is not happening, but sets of 5 are almost always manageable. The squat cleans will likely be singles the whole way through, but they shouldn’t be so heavy that you’re taking more than 5 seconds of rest between them on average. Mentally prepare yourself for the ascending rep scheme; it can get tough.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×3:00 on, 1:00 off