Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Up an additional 2.5 to 10 pounds from last week.

We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 10 minutes:
15 sit ups
5 hang power cleans

Every minute, including at the start of the workout, complete 20 double unders.

We got a chance to practice some double under progressions on Tuesday; today you should pick a jump rope drill difficulty that you were very consistent on, and work through roughly 20 seconds of it every minute.
For your barbell, choose a weight that lets you finish your 5 reps in one or two sets throughout the workout.
Pick up where you left off on the sit ups and hang power cleans after you finish every round of jump rope.

standard: 75/55
rx: 115/85
sport: 135/95, drag rope
metcon: 10×0:45 on, 0:15 off