Skill
Every 2 minutes for 7 rounds:
One large set of strict pull ups
One large set of push ups

This is a repeat from two weeks ago; refer back to Tuesday, 9/24, and try to build off what you did there.

Use a band or switch to ring rows to modify the pull up difficulty; you should be able to complete 5-8 reps every round. Scale the push ups with a similar rep range in mind. Record your pull up reps and push up reps separately.

Workout of the Day
AMRAP in 7 minutes:
25/20 calories
20 sit ups

2 minute rest

AMRAP in 7 minutes:
20 push jerks
20 sit ups

Record two sets of rounds and reps for today’s workout.

Pick a barbell weight that lets you hit consistent sets of 5-10 reps throughout the second AMRAP. You shouldn’t get hung up on the push jerks at any point. Take an aggressive pace on the machine, and use the sit ups to catch your breath a bit.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 7:00 on, 2:00 off, 7:00 on