Skill

EMOM for 10 Minutes
Straight set of Strict Toe-To-Bar

If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar and the lift your feet as high as you are able. If you can get your toes to the bar focus on keeping your legs as straight as possible and push on the bar as your feet come up.  These are difficult so make sure to rest between sets. No kipping! Start with a very low number!

WOD

Every 6 Minutes for 3 rounds *
21 Thrusters 95/65lb then 400M Run

*Start rounds at 0:00, 6:00 and 12:00, continue as an 18 Minute amrap if you do not complete any round.

Workout notes: For this workout you record the time of each attempt of thrusters + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your second and third attempts.  If we need space we can stagger by 4 minutes.   If you are not sure you can make the 21 Thrusters and 400M run with at least a few minutes rest you can scale the volume by decreasing the thrusters or shortening the run. If you don’t make it through the chipper in any round then continue for 18 minutes performing the workout as an AMRAP!