Skill

EMOM for 10 Minutes
[Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups
[Even] 15 Second Seated Leg Raise

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down.  The seated leg raise amounts to a scaled version of an L-sit.  While sitting on the ground reach forward and place your hands on the ground at about knee level.  From there raise your feet in the air compressing the hip flexors.

Metcon

3 Rounds for time

30 Wall Ball Shots 20/14 lb 10/9′
15 Sumo Deadlift High Pull 115/75 lbs

Workout notes: Today’s task oriented metcon features the sumo-deadlift high pull.  The purpose of the SDLP is to practice maximizing your hip drive propelling the bar upward. Choosing a weight may impose a challenge as you don’t want to go so light that you can just perform a strict upright row with all 15 reps but you do not want to go so heavy that you are performing single repetitions.