Workout of the Day
5 rounds:
1 minute of pull ups
20 seconds of rest
1 minute of wall balls
20 seconds of rest
1 minute of calories (bike, row, or ski)
20 seconds of rest

This workout has programmed rest intervals between the work, but they are basically only long enough to jot down your rep count and move to the next station. Pace this like a 20 minute AMRAP, and don’t expect to get much recovery during those transitions. Your score is the sum of all of your reps and calories. Kipping and strict pull ups are both considered rx, and banded pull ups and ring rows are great scaling options.
If you did Wednesday’s row/bike and burpee interval, use what you learned about your pace to pick something challenging but sustainable on your machine.

standard: 14/10 lb, 10/9′ target
rx: 20/14, 10/9′ target
sport: 30/20, 10/9′ target