Skill

EMOM for 10 Minutes
Straight set of Kipping Pull-Ups

Spend ten minutes workout on a straight set of kipping pull-ups.  If you are able to perform kipping pull-ups attempt to hold the same number across all ten minutes. That means starting easy and making sure you don’t hit failure early on.  Remember each round increases in difficulty as you get more fatigued.  If you are only able to do 1-2 pull-ups at a time feel free to jump up for 2 sets max. If you are not quite yet able to complete a pull-up you can alternate minutes between practicing the kipping swing, jumping pull-ups or kipping pull-ups with a band. When choosing a band make sure to use one with as little assistance as possible. If you have mastered the kipping pull-up and are able to do solid sets of 10 or more, talk to your coach about starting to learn the butterfly swing or scaling up the difficulty with chest-to-bar pull-ups.

WOD

For time
21-15-9
Thruster 95/65lb
Push-Up

Workout Notes: Today’s workout is a classic couplet with a bit of a hero twist.  Hero workouts often feature movements that fatigue the same muscles back to back.  Here you will be pushing with your arms for the thruster and then pushing with your arms again during the push-ups. Make sure to utilize the hip and leg drive during the thruster as much as possible to save your arms for the push-ups. Your thruster weight should be manageable for decent sets throughout the workout. Plan to get through the set of 21 in 3 sets max. Scale the push-ups as needed so that you can maintain good form.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.  Don’t be afraid to break up your reps early and often to keep the pace quick on your push-ups.