Skill
EMOM for 15 minutes
[1's] max set of ring push ups
[2's] 10 dumbbell bent over rows each arm
[3's] 5 bulgarian split squats each leg
Today's skill is a three-station circuit for 15 minutes. Station one is a max set of ring push-ups: straight line from head to heels, elbows tucked, lower with control, and stop when your form slips. Station two is 10 dumbbell bent-over rows each arm: hinge with a flat back, pull the dumbbell to your hip by driving your elbow back, and lower it under control. Pick a weight you can row without swinging. Station three is 5 Bulgarian split squats each leg: chest tall, drive up through your front heel. To scale the ring push-ups, do push-ups from the floor or a box, and go lighter on the dumbbell.
Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10 ...
power cleans
30 double unders after every round
This couplet is 10 minutes. Do 2 power cleans and 30 double-unders, then 4 and 30, then 6 and 30, adding 2 cleans each round until time runs out. Do the cleans as quick singles from the start: drive the bar up with your hips and legs and spin your elbows around fast to catch it. Pick a weight you can keep moving as the sets grow. To scale, swap the double-unders for single-unders or cut the reps so each set takes about 45 seconds. Your score is the last round you completed plus any additional reps in your final incomplete round. they're
standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb