Skill
10 sets of 3 strict pull ups (banded, unassisted, or weighted)

Rest about a minute between sets.

Bump the weight up by 2.5-10 pounds from the last time we did these (two weeks ago) if you feel up for it. Weight can be added even if you’re doing banded pull ups! It’s a great way to bridge the gap between bands.

Workout of the Day
For time:
150 wall balls

15 minute time cap

This is a classic benchmark workout, and tough to forget if you’ve pushed hard on it before. If you aren’t up for an all out effort today, then pace the workout very conservatively out of the gates. You can finish all 150 reps under the time cap by doing a set of 5 wall balls every 30 seconds. If you’re picking up the pace a little more and gunning for a quick finish, then push yourself on set sizes without compromising on time between sets; a set of 50 wall balls does you no good if it takes 45 seconds to recover from it.

Finally: focus on accuracy and efficiency. It’ll get you through it.

standard: 12/8
rx and sport: 20/14
metcon: 4:00 on, 2:00 off, 4:00 on