Skill
AMRAP in 8 minutes:
20 double unders
20 second L-sit

Transition back and forth between the double unders and the L-sit on your own for 8 minutes, taking just enough time to rest to give yourself a good shot at completing each set unbroken and with good form. Scale the double unders to a volume and difficulty that never takes more than 15-30 seconds. Scale the L-sit by tucking in one or both legs so that 20 seconds is manageable in one go when you’re fresh.

Workout of the Day
For time:
21-15-9
Pull up (strict or kipping)
Squat clean

Time cap: 18 minutes

Pick a challenging weight for your squat cleans; if you’re doing steady singles the whole way through, you’ve likely chosen correctly. Scale the pull ups to a difficulty at which you’re able to hit 3-5 reps on average per set. Pace this workout, especially if the movements are tough for you!

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar pull ups
metcon: 3×3:00 on, 1:00 off