Skill
Every 45 seconds for 10 rounds:
One set of kipping pull ups, banded kipping pull ups, kipping swings, or ring rows

If you don’t yet have the strength to get a solid set of 5-10 kipping swings each round, drop down to ring rows to work on your shoulder strength. Drills can be switched up between rounds.

sport: bar muscle ups

Workout of the Day
Every 4 minutes for 4 rounds:
16/12 calories (row, bike, or ski)
8 clean and jerks

Track each of your 4 times for this workout, and record the slowest to the whiteboard and SugarWOD. Pick a volume on the machine that you can finish in about a minute or less. Your clean and jerks should take a similar amount of time, though a little longer is ok. The whole sequence should take no more than 3 minutes; any time left over is yours for rest.
If you need to share machines, stagger the start of your partner by 2 minutes.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×2:00 on, 2:00 off