Skill

6 rounds:
2 tempo strict pull ups
3-8 regular strict pull ups

Tempo: Fast up, 3 second hold at the top, 3 second descent, no time at the bottom.

Rest about 90 seconds between rounds

We’re tackling the same complex with pull ups this week that we did with ring dips last week. Scale the difficulty so that you can complete 3-8 strict pull ups without coming off the bar immediately after your 2 tempo strict pull ups.

Record the total number of regular (not tempo) strict pull ups that you complete across all 6 rounds.

Workout of the Day

4 rounds:
1:20 of thrusters
1:20 of calories
1:20 of rest

At the start of every 1:20 interval, including every rest interval, complete 20 double unders.

Your score is the sum of all of your thrusters and all of your calories.

Pick a volume and difficulty for the jump rope buy-in that lets you complete it in 20 seconds or less every round. For the thrusters, keep the weight light and easy. You should be able to hang on to sets of about ten without much issue.

Don’t forget to complete the jump rope during your rest intervals!

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 4×2:40 on, 1:20 off