Skill
AMRAP in 10 minutes
10 pull ups
rest 1 minute
For today’s skill work you can choose between strict and kipping pull ups based on what you feel like working on today. You’ll have ten minutes to complete as many sets of 10 pull ups as you can, making sure to rest 1 minute after each set. None of your sets need to be unbroken but the goal will be to keep the intensity high and minimize your rest while you are working to complete you ten reps and then doing your best to recover during your minute of rest.
Workout of the Day
AMRAP in 15 minutes
9 deadlifts
15 push ups
21 drag rope double unders
Choose a weight for your deadlift today that starts unbroken for all nine reps. Push ups can be scaled as usual, working from your knees or a box if you’re not quite ready for strict push ups from your toes. Choose an option that has you working hard for your reps but allows you to keep moving through the workout at a reasonable pace. Spend some time practicing drag rope double unders before the workout starts to decide on a set size for the workout. Spend 30-45 seconds with your jump rope in each round.
standard: 155/105 lb.
rx: 185/135 lb.
sport: 225/155 lb.
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