Skill
EMOM for 10 minutes:
1-4 strict pull ups
3-6 kipping pull ups

The goal of this sequence is to transition directly from your last strict pull up into your first kipping pull up by pushing yourself back from the bar at the top of the rep. You should be able to do the whole sequence unbroken. A band is the best way to scale this one; it’s awkward to kip with a band at first, but practicing will give you a useful tool with which to work on your pull ups.

Consider the total number of pull ups of each kind that you’d like to do when you’re selecting your per-round volume.

Workout of the Day
AMRAP in 10 minutes:
4 devil presses
10 alternating dumbbell hang power cleans

Use a dumbbell weight that you normally snatch with. The hang power cleans should feel quite easy rep-to-rep, and it shouldn’t be a problem to hit most of the sets of 10 unbroken. Devil presses will always be a slog, but hopefully only 4 reps at a time means that you can jump into them quicker than you might in a larger set. Be sure that you’re standing your power cleans all the way up before you cycle into your next rep.

standard: 35/20
rx and sport: 50/35
metcon: 5×1:30 on, 0:30 off