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

Rest about a minute between sets.

Continue your weight progression by bumping up a few pounds from the last time we did this (two Wednesdays ago). If you’re just starting out on the pull ups, use a thick band and add a small weight to your back; you’ll be sticking with the same band and increasing the weight week to week.

Workout of the Day
AMRAP in 16 minutes:
400 meter run
20 box jump overs
10 hang power cleans

Use a barbell weight that makes it very challenging to hang on to unbroken sets; the most common approach will likely be 2 or 3 quick sets with minimal rest. Your legs will be pretty tired on the box jump overs, so focus on accurate footwork and a safe landing rather than all-out speed.

standard: 20/12 inch box, 95/65 pound barbell
rx: 24/20 inch box, 135/95 pound barbell
sport: 24/20 inch box, 155/105 pound barbell
metcon: 4×3:00 on, 1:00 off