Skill
7 rounds:
1 set of strict ring dips
1 set of strict pull ups
~1 minute of rest

Modify both movements using bands so that you get at least 5 reps on each, on average. Move immediately from the dips to the pull ups, and then rest about a minute before repeating.

Workout of the Day
6 rounds:
40 seconds of wall balls
20 seconds of rest
40 seconds of calories
20 seconds of rest

Push for a large set of wall balls each round, possibly even moving in a single unbroken effort for the whole 40 second work interval. Let your calories serve as a recovery so that you can keep the rep count high on the wall balls. Only once your 40 seconds is filled with wall balls should you consider pushing hard on the machine for today’s work.

standard: 12/8 pounds
rx and sport: 20/14 pounds
metcon: 12×0:40 on, 0:20 off