EMOM for 10 Minutes
Straight set of Kipping pull-ups
For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together. That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work. If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!
Burpee over the bar
Front squat 135/95 lb
Today’s workout is a task priority couplet. This workout is an rep scheme that will have you doing 11 reps in each round. You’ll start with 10 burpees and 1 front squat, then 9 burpees and 2 front squats and so on until you will do 1 burpee and 10 front squats in the last round. This rep scheme is deceiving because even though the total rep count in each round is low, the workout is front loaded with burpees and back loaded with squats so it will feet a bit like two single element pieces. The best strategy is to pace those first couple of rounds of burpees so you don’t redline early. The bench mark front squat is in the light-ish range but the volume you build up there as well so consider weight you could easily knock out a set of 10 in 1-2 sets under fatigue.