Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very comfortable with this skill!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

6 Rounds of 1 minute on each station

two arm dumbbell front squats 50/35 lb
row for calories
rest

Workout notes

Today’s workout is an interval style workout that will be scored like you would score the workout “Fight Gone Bad”.  Your score will be the total number of calories you accumulate across both stations for six rounds. Both movements are primarily pushing movements with the legs so pace yourself on the squats so you don’t hit failure when it comes time to row! Because you have a full minute of rest after the row, feel free to push the pace here more than you normally would!