Skill
AMRAP in 8 minutes:
15 second ring support hold
15 second L sit on floor
Handstand kick up or wall walk plus 15 second hold
15 second L sit on floor

Alternate between the L sits and the support/handstand holds for 8 minutes. If you need to tuck one or both legs in on the L sit so that you can hold for the full 15 seconds each time, definitely do that; that’s preferable to short bursts with fully extended legs. Use a band on the ring support if needed, and modify the handstand kick up to a wall walk if the kick up is outside your skill range.

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

Before each round of pull ups, complete 15 single arm dumbbell thrusters on each side. Complete all 15 on one side before switching to the other.

Time cap: 12 minutes

This should be a relatively quick workout if you scale the pull ups appropriately and choose a manageable dumbbell weight. Pick a pull up difficulty that lets you always jump up for a quick set of 3-5 reps. Use a dumbbell with which you are able to hang on to sets of at least 8 throughout the workout; ideally you’ll be able to hit at least a round or two of 15 unbroken thrusters.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 3×2:30 on, 0:30 off