Skill

EMOM for 10 minutes
:20s of strict pull-ups

You’ll have 20 seconds in each minute for 10 minutes to rack up as many strict pull ups as possible. Push the intensity a bit here and feel free to do as many sets as you want to use as much of the 20 second work period as you can. It’s ok if your set sizes decrease in the later minutes!

Workout of the Day

AMRAP in 20 minutes
400m run
20 goblet lunge steps
100m farmers carry

You’ll need a dumbbell and a kettlebell for today’s workout for a short farmers carry. You’ll need to use one of your weights for the goblet lunges so plan your weight choices accordingly. Today’s workout is on the longer side so settle into a steady pace and keep moving.

standard: 40lb./20kg., 25lb., 12kg.
rx: 50lb./24kg., 35lb./16kg.
sport: 70lb./32kg., 45lb., 20kg.