Skill
AMRAP in 8 minutes:
8 toes to bar
8 prone swimmers
8 alternating twisted crosses

Today’s skill work is built around switching between toe to bar practice and some shoulder engagement and prep. The prone swimmers will be done lying on your belly and passing your arms through a wide arm from out in front to behind your lower back. After each set of those, try to sink into your twisted crosses just a little bit more. Once you’re back on the toes to bar, see if you’re able to get a more relaxed and smooth swing at the bottom of each rep.

Workout of the Day
AMRAP in 15 minutes:
400 m run
21 kettlebell swings
12 wall balls

Pick a swing weight and a wall ball weight that you’re able to hit unbroken for most or all of the rounds. The goal today is to keep moving for 15 minutes, with no particular rep or set being so large or challenging that you have to come to a full stop before you tackle it.

standard: 16/12 kg, 12/8 lb
rx: 28/20 kg, 20/14 lb
sport: 32/24 kg, 20/14 lb
metcon: 5×2:00 on, 1:00 off