Skill

5 rounds:
1 minute supine plank on the boxes
Max L-hang or tuck hang from the bar

Rest about 90 seconds between rounds.

For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. If you need to make it a little tougher, add a 15, 25, or 35 pound plate to your hips. For the L-hang or tuck hang, keep your knees above the height of your hips and extend your legs to a degree that lets you hold for about 10-20 seconds.

Workout of the Day

For time:
27-21-15-9
Devil press
30 sit ups before each round

16 minute time cap

Use a dumbbell weight that you’re comfortable snatching for decently high volume, and try to settle into a steady pace on the devil press. Try to speed up on the sit ups, and not slow down on the devil presses.

standard: 35/20
rx and sport: 50/35
metcon: 4×2:30 on, 0:30 off