Skill
Every 45 seconds for 10 rounds:
One set of toes to bar, hanging knee raises, or kipping swings

Pick the most challenging skill from the list above that you can consistently get a small set on each round. Be sure that you’re starting each set in a neutral position underneath the pull up bar, rather than with a large front-to-back swing. If getting on the bar doesn’t work for you, knock out a set of V-ups each round.

Workout of the Day
AMRAP in 15 minutes:
400 m run
21 hang power cleans
12 strict presses

The limiting factor on this workout will definitely be the strict presses; be sure to select a weight that lets you finish them in no more than 3 sets each round. Your hang power cleans will feel significantly easier, but the higher per-round volume may have you finishing them in 2-3 sets as well.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: