Skill
EMOM for 10 minutes
[odd] 30s of strict pull-ups
[even] 30s of push-ups
For today's skill work, we'll be using the minute timer and alternating between strict pull-ups and push-ups. Give yourself about 30 seconds at each station, so you have ample rest between movements. Pick a rep count that's maintainable but challenging. Scale the pull-ups to banded reps or ring rows if needed. Push-ups should be travelling through the full range of motion through all five rounds rather than shortening range as fatigue builds.
Workout of the Day
AMRAP in 15 minutes
10 alternating dumbbell cleans
7 burpees
4 goblet lunge steps
You'll have 15 minutes on the clock for today's workout to work through as many rounds and reps as you can of this difficult triplet. If you're used to doing dumbbell snatches, you'll find the dumbbell cleans that are slightly less challenging. This might be a good opportunity to test a heavier weight than you normally use for dumbbell workouts. But keep in mind you're pairing it with four lunge steps holding the dumbbell at your chest. Choose your weight based on the more difficult of the two movements. Sandwiched between the dumbbell movements is a quick set of burpees. These are just regular old vanilla burpees. So jump and clap overhead for every rep.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb, OHWL