Skill
AMRAP in 8 minutes:
4 toes to bar
15 second hollow hold
4 kipping pull ups
15 second arch hold

Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity.

Feel free to scale the number and the difficulty of both movements; the goal is to be able to jump up and get through all of the reps in an easy and confident unbroken set. The toes to bar can be scaled by reducing the target height (toes to chest height or hip height, for example). The pull ups can be scaled to banded kipping pull ups, kipping swings, or any strict pull up variant. Check below for scaling suggestions.

standard: toes to hip height for the first set, toes to bar for the second set
rx and sport: as written

Workout of the Day
4 rounds:
1 minute of calories
1 minute of sit ups
1 minute of squat cleans
1 minute of rest

Take a moderate pace on the machine in the first minute so that you have gas in the tank to hit quick singles on your squat cleans. Your barbell weight should make those quick singles tough but manageable for the majority of each 1 minute interval that you have on them.

If you’re competing on Saturday, consider sticking with the metcon option today and tomorrow.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off