Skill
AMRAP in 8 minutes:
4 strict pull ups
30 second plank hold

Pick a pull up difficulty that will let you work through 4 reps in no more than 45 seconds or so throughout the whole skill work.

Sport: 1 rope climb instead of 4 pull ups

Workout of the Day
4 rounds:
2 minutes of calories (row, bike, or ski)
1 minute of wall balls
1 minute of rest

We’ve put a lot of work in on the machines recently. Use this experience to guide your pace selection so that you aren’t gassed by the time you get to the wall balls each round.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 4×3:00 on, 1:00 off