Skill
10 sets of 3 strict pull ups

Rest about a minute between sets

We’ll take about 15 minutes to work through these pull ups; feel free to add weight as you go if you find that unmodified sets of 3 are too easy. Remember that adding weight on top of whichever band you’re using is a great way to bridge the gap between bands!

standard: banded
rx: unassisted
sport: weighted

Workout of the Day
4 rounds:
1 minute of sandbag cleans
1 minute of ring dips
1 minute of burpee box jumps
1 minute of rest

standard: 70/45 pound sandbag, 20/12 inch box
rx: 100/70 pound sandbag, 24/20 inch box
sport: 150/100 pound sandbag, 24/20 inch box, ring dips on the high rings (out of a muscle up)
metcon: 4×3:00 on, 1:00 off