Skill
8 rounds:
20 seconds of kipping swing or kipping pull up practice
20 seconds of kettlebell swings
20 seconds of rest

We’ll get a little kipping pull up practice mixed in with kettlebell conditioning for our skill work today. Focus on quality of movement on both the bar and the kettlebell; the goal here is technique work and light conditioning rather than max effort reps.

Below is a list of kipping pull up skills in roughly ascending order of difficulty for you to choose from:

Kipping swing
Banded kipping pull up
Kipping pull up
Butterfly pull up
Kipping pull up (chest to bar)
Butterfly pull up (chest to bar)

Workout of the Day
5 rounds:
1 minute of sandbag cleans
1 minute of calories
1 minute to complete 30 double unders

We’re only adding up the total sandbag cleans and calories today; the double unders are just there as a quick cash-out before resting for the remainder of that minute. Pick a jump rope volume and difficulty that gives you at least 30 seconds of rest each round.

standard: 70/45
rx: 100/70
sport: 150/100, drag rope
metcon: 5×2:00 on, 1:00 off