Skill
6 rounds:
30 seconds of double unders
60 seconds to complete one unbroken, fast, and confident set of hanging knee raises, toes to bar, or bar muscle ups. Rest for the remainder of the minute.

Test out those double unders today! Whether you’re going unbroken for the full 30 seconds or just getting a few isolated reps in, push to get some good work in.

On the knee raise/toe-to-bar/bar muscle up, pick a skill that lets you get about 5-10 reps in, roughly 20 seconds of work. Don’t hit a max set here! The goal is to make each of the six sets feel strong and consistent.

Workout of the Day
For time:
500 m run
25 push jerks
50 sit ups
500 m run
50 sit ups
25 push jerks
500 m run

18 minute time cap

Use a lighter weight for your push jerks today; 25 reps per round is a high volume for shoulder to overhead, but you should load your bar so that you’re able to get through it in no more than 3 or 4 quick sets. Settle into a steady pace on the sit ups, and try to run quickly!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off