Skill
6 rounds:
3 hard strict pull ups
6 easy strict pull ups
Rest 1-2 minutes

If you did this skill work 2 weeks ago, keep the same band combinations and try to get a few more reps on the second set (the easy pull ups) in each round.

Use any combination of weights and bands that lets you hit 3 hard reps, quickly reduce the difficulty, and then follow up with about 6 more easy reps.

Workout of the Day
AMRAP in 7 minutes:
25/20 calories
50 double unders

Rest 3 minutes

AMRAP in 7 minutes:
25 push presses
50 double unders

Use a very light barbell for the push presses today; the 25 reps in the second AMRAP should take you at most 3 quick sets to work through. Push the pace on the machine, and try to hang on when you get to the jump rope in each AMRAP. Pick a volume and difficulty on the jump rope that takes no more than a minute per round. Record your rounds and reps separately for each of the two AMRAPs.

standard: 55/45
rx: 75/55
sport: 75/55, drag rope double unders