SKILL

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 15 Minutes
50 Double Unders
35 lateral burpee
20 Power snatch 75/55 lb

Workout notes

Our workout today is a longer duration metcon with two difficult conditioning movements and a light high rep weightlifting movement. If you are still working on double unders reduce the volume of reps to a number you could complete in about sixty seconds.   Lateral burpees will be most difficult by performing them jumping over the bar.  You can always scale to a step over if you are worried about making the jump. For the snatches warm up to a weight that is well below your max. You should be able to complete each round of twenty in 2-3 sets at most.