Skill
6 rounds:
5 strict, banded, or weighted pull ups
10 easy ring rows
Rest 1-2 minutes between rounds

Scale the pull ups (easier or harder) so that you can just barely complete all 5 reps in one unbroken set every round. As soon as you finish your pull up set, hop on a pair of rings for 10 rows before resting. Feel free to increase or decrease the difficulty of the pull ups from set to set.

Workout of the Day
3 rounds:
1:20 shoulder to overhead
1:20 calories
1:20 rest

Round 1: Strict press
Round 2: Push press
Round 3: Push jerk

You’ll be progressing from the strict press in round one, to the push press in round two, to the push jerk in round three; choose a weight that’s manageable for quick sets of 5-10 on the strict press when you’re fresh. The push press and push jerk are stronger movements, so you’ll be fine with whatever you select if it’s appropriate on the strict press.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×2:40 on, 1:20 off