Skill

10 sets of 3 strict pull ups
Banded, unassisted, or weighted

Rest about a minute between sets

Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump!

Workout of the Day

AMRAP in 12 minutes:
12 toes to bar
24 wall balls
60 drag rope single unders

Scale range of motion on the toes to bar so that you can always hit a quick set of 3 or 4 reps. Break up the wall balls as much as you need to, but try to avoid resting for more than about 5-10 seconds between your sets. Take a steady pace on the drag rope single unders.

standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 6×1:30 on, 0:30 off