Skill

10 sets of 3 strict pull up

Banded, unassisted, or weighted

Rest about 60-90 seconds between sets

Pick a difficulty that makes the 3 pull ups tough by the later rounds

Workout of the Day

4 rounds:
2 minutes of calories
1 minute of devil presses
1 minute of rest

Use a dumbbell that you’re comfortable snatching for moderate volume. Keep a strong pace on the machine, then try not to slow to a crawl on the devil presses. If you’re partnered up in a big class, start exactly 2 minutes behind your partner so that you can complete the workout in the order as written. Add up all of your calories and devil presses at the end of the workout.

standard: 35/20
rx and sport: 50/35
metcon: 4×3:00 on, 1:00 off