– Strength/Skill: Today will be an EMOM of gymnastics/skill work. Each movement should be finished between 15-30 seconds; allowing plenty of time to rest before the next movement. Focus on bracing the abdominals and executing each movement with proper form – Metcon: Today’s workout is a chipper that will include db push press, sit ups, and double unders. Your heart rate will stay moderately high throughout this workout. The push press and sit up repetitions will decrease throughout the workout, while double unders will increase. Break larger sets up as needed with short periods of rest.