Skill
AMRAP in 8 minutes:
20 second L sit
5 push ups

Pick a push up difficulty that lets you go unbroken for the first few rounds. Scale the L sit by tucking your legs in, but try to keep your hands next to or in front of your butt.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12… etc
Front squat
30 double unders after each round

Time to put your front squat progression to work! You should be able to go unbroken for the first few rounds. Consider squat cleaning the first rep of each round to save some time and energy.

standard: 95/65
rx: 155/105
sport: 155/105. Don’t scale up today, go faster instead.
metcon: 5×1:30 on, 0:30 off