Skill
Every 45 seconds for 8 rounds:
One small set of toes to bar

Work on finding a target height at which you can maintain sets of 4-6 reps across this whole interval; scaling toes to bar in a workout typically involves reducing the target height to one at which you can keep a good tempo in your kipping swing. Even if that height is at or below your hips, you’ll still be building core strength, shoulder strength, and an awareness of your positioning and balance under the bar.

Workout of the Day
AMRAP in 16 minutes:
200 meter run
15 deadlifts
15 push ups

Pick a deadlift weight that lets you consistently finish the 15 reps in three quick sets. Feel free to challenge yourself on the push ups today; with only 15 reps per round, you can push for a harder difficulty and let them break down to small sets or singles. Try to keep a quick pace on the run!

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×3:00 on, 1:00 off