Workout of the Day
5 rounds for time:
200 meter run
16 push presses
12 kipping pull ups

20 minute time cap

Use a barbell that lets you complete the 16 push presses in no more than 3 sets throughout the workout. Scale the kipping pull ups by adding a band or switching to ring rows; the target is to be able to finish the 12 reps in not much more than 60-90 seconds. It’s ok if you break them up quite a bit, as long as you’re staying in that time domain.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×2:30 on, 0:30 off