Workout of the Day
4 rounds for time:
10 strict pull ups
10 push jerks
400 meter run

25 minute time cap

Scale the strict pull ups by using a band or switching to ring rows; the goal is to make it hard enough that you aren’t able to hit every round unbroken, but easy enough that you can always finish the pull ups in under 2 minutes. The weight of the push jerks should be modified with a similar goal in mind.

standard: 95/65
rx: 135/95
sport: 135/95, strict chest to bar pull ups
metcon: 4×4:00 on, 1:00 off