Skill
EMOM for 10 minutes
1 front squat
We'll use a 1-minute interval timer to work up to a heavy single front squat for the day. Be sure to keep your elbows up and your knees tracking over your feet with your heels on the ground. Start light and increase in small increments so long as you can maintain the movement standard or pick one weight and try to hold it across all 10 rounds.
Workout of the Day
AMRAP in 15 minutes
15 sit-ups
10 push-ups
5 strict pull-ups
For today's triplet, start out at a sustainable and steady pace. The strict pull-ups will likely be the biggest challenge, so break them up as needed and keep your form strict. Keep your push-ups travelling through the full range of motion rather than shortening range as fatigue builds. To scale, do banded pull-ups or ring rows and push-ups from your knees or with your hands on a box.
standard, rx: as written
sport: 10 toe-to-bar