Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.

WOD

5 Rounds for time
20 Kettlebell swings 32/24 kg
10 Burpees
20 Sit-ups

Workout notes

Today’s workout is a five round triplet with heavy kettlebell swings and two bodyweight movements.  Your score will be the total time it takes you to complete all five rounds.  Five sets of twenty kettlebell swings will be a challenging task so use a weight you can complete each set of twenty in two to three sets.  If you are opting for a heavier than usual kettlebell in today’s workout remember that you can perform swings to eye-level as a scaling option.  The bodyweight portion of the workout is vanilla burpees and sit-ups.  Use this time to recover from the swings but do your best to move quickly through both movements!