Skill
Every 45 seconds for 8 rounds:
One small set of kipping pull ups

Whether you’re practicing a banded kipping swing or a full range of motion butterfly chest to bar pull up, take the opportunity to get some simple and focused skill work in on your kipping pull up.

Workout of the Day
3, 4, or 5 rounds for time:
400 meter run
30 wall balls

20 minute time cap

Keep a steady pace on your runs today, and scale the wall balls to a difficulty that lets you hit sets of at least 5-10 without too much rest. You get to choose the round count for this workout, so adjust your target volume based off how much these movements play to your strengths.

standard: 3 rounds, 12/8 pound ball
rx: 4 rounds, 20/14 pound ball
sport: 5 rounds, 20/14 pound ball, never fewer than 10 wall balls in a set
metcon: 3×4:00 on, 2:00 off