Skill
EMOM for 10 minutes:
One set of a bar muscle up drill
OR
One set of kipping pull up practice

Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to you.

Here is a sequence of bar muscle up drills, in roughly ascending order of difficulty. I’ll repeat for emphasis: learn to use the bands.
Jumping bar muscle up (set a box up underneath your bar)
Banded hip-to-bar
Banded bar muscle up
Hip-to-bar
Bar muscle up

Workout of the Day
For time:
800-400-200
Run

30 KB hang snatches after each run (15 on arm 1 and then 15 on arm 2)

16 minute time cap

Pick a kettlebell with which you can hit sets of 5-10 with throughout the workout. 30 snatches shouldn’t take you more than about 2 minutes. If needed, scale the run distance down to 500-300-200. If you’re gunning for a quick time today, run very fast and go unbroken on the snatches.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: