Skill
6 rounds:
5-7 strict pull ups (banded, unassisted, or weighted)
5-7 strict ring dips (banded, unassisted, or weighted)
Rest 1-2 minutes

Pick a difficulty on both movements that lets you hang on to a challenging 5-7 reps across all 6 rounds. Transition quickly from the pull ups to the dips, and then take a minute or two to recover before you tackle the next round.

Workout of the Day
AMRAP in 12 minutes:
24 medicine ball sit ups
24 wall balls
200 meter medicine ball carry

Focus on the wall balls when you’re choosing your weight today; that will likely be the hardest movement. Scale so that you can finish them in no more than 3 quick sets in the later parts of the workout.

standard: 12/8
rx and sport: 20/14
metcon: 5:00 on, 2:00 off, 5:00 on