Skill
EMOM for 10 minutes
[odd] 30 seconds of kipping pull-ups
[even] 30 second handstand hold or freestanding handstand attempt
We’ll be working on two higher skill movements today. If you aren’t able to do unassisted kipping pull-ups yet you can choose to try them out with a band or just practice the kipping swing on the odd minutes. Handstand holds can be scaled in many different ways so find an option that works for you to get into a good position for about 30 seconds.
Workout of the Day
AMRAP in 15 minutes
200m run
15 deadlifts
15 push-ups
You’ll want to be able to work through this triplet at a consistent speed. Choose a deadlift weight that allows you to get through each round of 15 in 2-3 sets. Push-ups can be scaled in the same way working from your knees or with your hands on a box if needed.
standard: 95/65 lb
rx: 155/105 lb
sport: 225/155 lb
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