Skill

EMOM for 10 minutes
:20s of strict press or strict HSPU

choose between two skills today for our ten minute EMOM. If you choose strict press you’ll want to go with a weight that allows you to work for the majority of the 20 second work period.

Workout of the Day

10 rounds of :30s at each station
pull-ups
goblet lunge steps
rest

You can choose between kipping pull ups or strict pull ups for the workout today. Choose a scaling option here that keeps you moving during each work period. Jumping pull ups, banded pull ups or ring rows are always a good choice. For the goblet lunges you’ll hold a kettlebell goblet style while either stepping back, stepping forward or walking to complete your lunges. Your score today will be total reps at the end of ten rounds.

standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg.