Skill
EMOM for 10 minutes
[odd] strict or kipping pull-ups
[even] rest

For today’s skill work you’ll work for one minute and rest for one minute for five rounds. The goal will be to complete as many reps as possible during the working minutes of either strict or kipping pull-ups. You can jump up for as many sets as you want but try to get a little pulling volume in today.

Workout of the Day
AMRAP in 15 minutes
2k row or 5k bike or 2k ski
then
max rounds in remaining time of
50 double unders
25 sit-ups

We’re taking a break from the weights today for this all bodyweight workout. You can choose between a rower or bike today to start things off. Your distance will be different depending on what you choose but plan to be on your machine of choice for anywhere from 7-10 minutes. As soon as you are done hop off and get started through the double under and sit-up AMRAP. Scale the double unders as needed or grab a drag rope and go with singles if you’re not quite ready for double unders. Score today will be rounds plus reps.

standard: single unders
rx: double unders
sport: drag rope double unders
overachiever: drag rope double unders, 15 T2B