Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle in December.

Workout of the Day
AMRAP in 16 minutes:
4 pull ups
4 toes to bar
16 box jumps
16 goblet lunges w/dumbbell

If the kipping pull up and toe to bar are still outside of your reach, scale down to 8 ring rows instead of those two movements. You should be able to finish your pull ups and toes to bar in a single set without dropping off the bar in between, so if you’d like to work on those movements but don’t yet have the endurance to hang on for a cumulative 8 reps then drop the numbers down until you can go unbroken.

standard: 8 ring rows instead of 4 pull up/4 t2b, 20/12″ box, 35/20 lb
rx: 24/20″ box, 50/35 lb
sport: 24/20″ box, double dumbbell front rack lunge at 40/25 lb
metcon: 8×1:40 on, 0:20 off