Skill
10 sets of 5 strict pull ups and 5 ring dips
Rest as needed between rounds, but move immediately from the pull ups to the dips

Use a band on either or both movements to make ten sets of 5 manageable. We’re off the clock, but try not to rest more than a minute or two between each set. The full skill work should take about 15 minutes. You can add weight if you find the unweighted movements too easy, but consider doing the first 5 rounds unweighted before taking on an additional load.

Workout of the Day
For time:
12-15-18-21
Deadlift
60 double unders after each round

12 minute time cap

Keep control of your barbell and your body on the deadlifts. Don’t let the weight whip you down to the floor, and don’t push through poor positioning in the back to keep an aggressive pace.

Your jump rope should be scaled so that you’re able to finish each set in about a minute or less.

If you’re still very new to the deadlift, consider doing 4 rounds of 20 kettlebell deadlifts and 60 jump rope so that you have an easier time maintaining position than you would with the barbell.

standard: 135/95
rx: 185/135
sport: 225/155, drag rope double unders
metcon: 5×1:30 on, 0:30 off