Skill
10×1 Wall Walk or 10×1 Kick up to handstand

Spend some time practicing either wall walks today or handstands. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you kick up or walk up into a handstand. For the wall walks you can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical. If you are comfortable with wall walks and want to bump up the difficulty you can try doing 2-3 wall walks in a row with rest between each set or on an EMOM timer. If you want to practice kicking up in to a handstand you can hold each one for as long as you want with rest between.

Workout of the Day
AMRAP in 20 minutes
20 sit-ups
12 push-ups
4 power cleans

We have twenty minutes on the clock with a fairly straight forward workout today. The first two movements should be approached at a manageable pace so that you feel ready when you step up to your barbell in each round. The weight on your bar today should be challenging. Plan for a weight that requires all single reps that are difficult but guaranteed even when you are tired. Make sure to try a few reps before the workout starts so that you don’t end up with a bar that is too heavy or too light. Your score at the end of the twenty minutes will be total rounds plus extra reps.

standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb, 10 toe-to-bar, 6 SHSPU
overachiever: 225/155 lb, , 10 toe-to-bar, 6 SHSPU

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will want to bump the rep count up a bit to make up for not being able to use a heavy barbell. Something like 12 or 14 alternating dumbbell or kettlebell power cleans would be a good option for each round. Your score at the end of the twenty minutes will be total rounds plus extra reps. See you on the leaderboard!