Skill
Every 45 seconds for 12 rounds:
Odd: one set of pull ups (kipping or strict)
Even: one set of toes to bar (kipping or strict)

You’ll be doing 6 rounds of pull ups and 6 rounds of toes to bar in this skill work, alternating back and forth between the two. Strict or kipping are both fair game; stick with strict if you’re newer to the movements and are still developing your gymnastics strength.

Workout of the Day
AMRAP in 15 minutes:
400 m run/row/ski or 1,000 m bike
10 squat clean thrusters

Pick a barbell weight that lets you execute smooth singles with consistent form throughout the whole workout.

standard: 95/65
rx: 135/95
sport: 155/105
overachiever: 185/125