Skill
6 sets of 3 front squats
Immediately after each set, complete a large set of push ups

Target about 70% of your max front squat for this skill work. Focus on an upright torso the whole way through each lift, and transition quickly from the squats to the push ups once you’ve racked the barbell.

Workout of the Day
6 rounds:
45 seconds of strict toes to bar
15 seconds of rest
45 seconds of calories
15 seconds of rest

Scale the toes to bar by reducing the target range of motion to something that you can hit for sets of three at the start of each minute. It’s ok if the set sizes drop after that. Do your best to avoid a wind-up swing of any kind.

standard, rx, and sport: as written
metcon: 12×0:45 on, 0:15 off