Skill

10 sets of 3 strict pull ups
Banded/weighted

Rest about a minute between sets

Make one last jump in weight over last week’s 7×4

Workout of the Day

4 rounds:
1 minute of power cleans
1 minute of strict ring dips
1 minute of calories
1 minute of rest

Go with a power clean weight heavy enough that you’re doing steady singles for the whole workout. Scale the ring dip difficulty by using a band or assisting with your feet so that you can hang on to sets of 3-4 through most of each interval. Add up all of your reps at the end of the workout.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 1:00 off