Skill
AMRAP in 8 minutes:
4 strict pull ups or 1-2 rope climbs
30 second plank

Take this chance to either review and practice the rope climb, or stick with strict pull ups to build your strength.

Workout of the Day
AMRAP in 12 minutes:
40 double unders
12 lateral burpees
12 push presses

Your push presses shouldn’t take more than two sets, and your jump rope should take less than a minute; scale accordingly.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off