Skill

Front squat
3 sets of 10 reps

Try to use the same weight as two weeks ago, or about 65% of your max. Rest 2-3 minutes between sets, and don’t go so heavy that you start losing good positioning at the tail end of your 10 reps.

Workout of the Day

For time:
10-20-30-40
Medicine ball sit ups
Wall balls

15 minute time cap

Pick a medicine ball that lets you hang on to quick sets of 5-10 reps on the wall balls. Using the ball on the sit ups will keep your shoulders in a pretty fatigued state, so don’t expect to feel quite as strong on your wall balls. If you’re looking for an extra challenge, check out the rep scheme in the sport option!

standard: 12/8
rx: 20/14
sport: 20/14, rep scheme: 10-20-30-40-50
Metcon: 4×2:00 on, 0:30 off

skillcon

AMRAP in 5 minutes
7 toes to bar
7 push ups
rest 2 minutes
AMRAP in 5 minutes
7 deadlifts 185/125 lb.
7 hang power cleans 185/125 lb.
rest 2 minutes
AMRAP in 5 minutes
double DB devil press 40/25 lb.