Skill
4 rounds:
1 minute of calories (row, bike, or ski)
30 second rest
1 minute of strict pull ups
30 second rest

Focus on maintaining a consistent pace on your machine. On the rower and ski erg you should be looking at calories per hour, and on the bike you should be looking at Watts. A relatively consistent pace won’t stray more than about 10 percent from its target. For most people that means no more than about 100 cal/hour off-target on the rower or ski, and no more than about 30 Watts off-target on the bike.

Sport: Bar muscle ups. Scale with a band or a box so that you’re getting about 5 excellent reps per minute. Don’t sacrifice technique or target volume in favor of going unassisted.

Workout of the Day
AMRAP in 12 minutes:
200 m run
20 alternating dumbbell power snatches
200 m run
20 single arm dumbbell thrusters

Last running day for a while! Pick a weight that you can get through in two sets at most. Alternate reps on the snatches, and split the work evenly on the thrusters, switching whenever you’d like.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken dumbbell, FAST runs
metcon: 6x 1:40 on, 0:20 off