Skill

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

Rest about a minute between sets

Keep the same weight on today’s 7×4 that you did for last week’s 10×3. Consider adding another 2.5 to 5 pounds if that was easy for you.

Workout of the Day

AMRAP in 8 minutes:
16 push ups
16 alternating dumbbell power snatches

Rest 2 minutes

AMRAP in 8 minutes:
20/16 calories
16 alternating dumbbell power snatches

This is a great chance to shoot for a higher difficulty on push ups than you typically tackle; you’re only working on them for one of the two AMRAPs, and it’s a short AMRAP at that. Pick up the pace on the second more conditioning focused AMRAP. Record your rounds and reps separately for the two 8 minute intervals.

standard: 35/20
rx and sport: 50/35
metcon: 8:00 on, 2:00 off, 8:00 on