Skill

7 sets of 4 strict pull ups
Banded, strict, or weighted

Rest about a minute between sets

Pick a difficulty that lets you hang on to sets of 4 across all 7 rounds, though it should get challenging by the end. If you’re very strong on this movement, consider adding some weight to it! Don’t kip!

Workout of the Day

6 rounds:
40 seconds of push jerks
20 seconds of rest
40 seconds of calories
20 seconds of rest

Grab a barbell that lets you hang on to quick sets of about 5 reps. Don’t plan on getting too much recovery during the “rest” intervals; 20 seconds will pretty much just be enough for the transition to the next movement, so plan your pacing as though this is a 12 minute AMRAP.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 12×0:40 on, 0:20 off