Skill
10 sets of 3 strict pull ups
Banded, unassisted or weighted

Choose a difficulty that makes each set of 3 challenging, but not sloppy. You should take about a minute between sets.

Workout of the Day
3 rounds for time:
20 deadlifts
30 medicine ball step ups
400 m run

18 minute time cap

Use a deadlift weight challenging enough that going unbroken through the whole workout would be a bad pacing decision. At the same time, it shouldn’t be so heavy that you ever have to do fewer that 5 reps in a set. The medicine ball step ups should be a steady cruise, followed by a fast run. Try not to slow down on the run so much that it serves as a recovery.

standard: 135/95, 12/8, 20/12
rx: 225/155, 20/14, 24/20
sport: 245/165, 30/20, 24/20
metcon: 3×4:00 on, 1:00 off