Skill
EMOM for 10 minutes
straight set of kipping pull ups

You’ll have ten chances to work on kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing, work on strict pull-ups with a band or ring rows. You’ll just complete one set every minute so you can either choose one number to stick to each round or start with a larger set and let the set sizes drop off in the later rounds.

Workout of the Day
AMRAP in 12 minutes
9 box jumps
6 strict press

This workout is a simple couplet but choosing the right strict press weight will be really important. You’ll want to start with a weight that allows you to complete all six reps unbroken when you are fresh. It is totally fine to break up the reps once you are later into the workout but if you are breaking it up right from the start you may find that you went to heavy. Choose a box that you are comfortable jumping to or switch to step-ups if needed.

standard: 75/55lb, 24/20″
rx: 95/65 lb, 24/20″
sport: 115/85 lb, 24/20″
overachiever: 135/95 lb, 30/24″