Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds.

Workout of the Day
AMRAP in 7 minutes:
15 sit ups
20 Russian kettlebell swings

Rest 2 minutes

AMRAP in 7 minutes:
15 sit ups
20/15 calories

Use a heavier kettlebell than you typically would for a workout; the Russian kettlebell swing only goes to about chin height, so you’ll be able to push to a more challenging load today. If you have extra energy, focus on fast transitions and an aggressive pace on the calories in the second AMRAP. Record two sets of rounds and reps.

standard: 24/16 kg
rx and sport: 32/24 kg
metcon: 7:00 on, 2:00 off, 7:00 on