Skill
Strict, banded, or weighted pull up
10 sets of 3 reps
Rest about a minute between sets

Try to select a difficulty that lets you consistently hit sets of 3. It’s ok if it gets quite challenging in the last few sets, but you shouldn’t be struggling to maintain form or set size until you get close to the end of your 30 reps.

Workout of the Day
7 rounds:
45 seconds of calories (row, bike, or ski)
15 seconds of rest
45 seconds of wall balls
15 seconds of rest

Pace this workout like a 14 minute AMRAP. The 15 second rest interval in this format is just enough time to switch stations, not enough to actually recover. Try to fill the whole 45 seconds with steady work, taking short breaks if needed on the wall balls. Steady is the key to this one.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 14×0:45 on, 0:15 off