August 09, 2026

skillcon

With a clock set for 20 minutes
1000m run
50, 40 or 30 pull ups
then
AMRAP in your remaining time of
10 clean and jerks
10 lateral burpees

You’ll start today’s workout with a long run and a large set of pull ups. After completing the “buy in” make your way to your barbell to work through sets of clean and jerks and lateral burpees for the remainder of the 20 minutes.

standard: 115/85 lb., 30 pull-ups
rx: 135/95 lb., 40 pull-ups
sport: 155/105 lb., 50 pull-ups

SWEAT

E3MOM for 12 minutes
1500/1000m bike
then
E3MOM for 12 minutes
550/500m row
then
E3MOM for 12 minutes
100m run + 20 box jumps + 100m run