Skill

EMOM for 10 Minutes

Straight set of Toe-to-bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very familiar with this skill.  Start with small sustainable sets and try to maintain that effort across the entire 10 minutes.

WOD

7 Rounds of 30 seconds on each station

Air assault bike for calories
Rest
Double Unders
Rest
Kettlebell snatch 24/16 kg
Rest

Workout notes

Today we have a seven round interval workout with a 1:1 work rest ratio.  The total workout time is just over twenty minutes and you will have seven opportunities to accumulate reps at each of three stations.  At thirty seconds the work period is relatively short so do your best to keep the intensity high and work continuously for each interval.  The air assault bike can be particularly taxing when executed with strong effort and you might consider “gaming” the workout by going easy at that station but that is not the intent of this piece!  Go hard at that station as well the others.  If you are still working on getting double unders and scaling to single unders this would be a great time to make a few double under attempts during the work period by sprinkling in an attempt 2-3 times throughout each 30 second period.  The kettlebell snatches will be taken from the hang so use a weight you can easily perform multiple reps in a single set.  Remember to test your chosen weight on both arms as one is likely more difficult that the other.  Alternate arms as you see fit but do your best to distribute the work evenly across both arms.