Skill
10×3 strict or weighted pull up

Take a minute or so between each set. Scale to banded pull ups or ring rows if needed, but be sure that the difficulty you choose is tough enough that 3 reps withough a break is very challenging by the end of your ten sets.

Workout of the Day
4 rounds:
1 minute of box jump overs
1 minute of toes to bar
1 minute of kettlebell swings
1 minute of rest

Scale the toes to bar by adjusting the target height or switching to V-ups or med ball sit ups. Lower the weight on the kettlebell swing if need be; you should be able to hit sets of at least 10 to 15 without too much trouble. Push the pace on the box jump overs after the minute rest, but don’t compromise your focus on safe and precise footwork.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 4×3:00 on, 1:00 off