Workout of the Day
AMRAP in 8 minutes
8 pull ups (kipping)
16 air squats

2 minute rest

AMRAP in 8 minutes:
8 push presses
16 deadlifts

We’ve got a pair of 8 minute AMRAPs separated by a 2 minute rest today, the first one bodyweight and the second one all barbell. Your pull ups should be done in about three sets at most, and your push presses in about two. Don’t worry about picking a weight that will challenge you on the deadlift.

Scaling pull ups to banded, jumping, or ring rows are all great ways to reduce the difficulty.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 8:00 on, 2:00 off, 8:00 on