Skill
8 rounds, 20 seconds on, 40 seconds off;
1 kipping swing, 1 hanging knee raise
OR
1 kipping pull up, 1 toe to bar
OR
2 toes to bar, 1 bar muscle up

Today we’re practicing smoothly transitioning back and forth between two kipping bar movements within the same set. Limit your practice each round to a volume and difficulty that lets you stay consistent and controlled without over-stressing your hands or shoulders.

Workout of the Day
4 rounds:
1:20 row calories
1:20 back squats (bar taken from the floor)
1:20 rest

Focus on efficient row technique and smart pacing so that your legs aren’t totally destroyed for your back squats. Power clean the bar from the floor and push press it to behind your neck for each back squat set. For the safety of those around you, make sure you bring the barbell down in front of you after each set instead of dropping it behind. Save enough energy to do that each set. Add up all of your calories and back squats at the end of the workout.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:40 on, 1:20 off