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

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 20 minutes with a partner:
Partner one completes: 15 push ups and 15/12 calories
Partner two completes: 15 push ups and 15/12 calories
Partner one completes: 15 kettlebell swings and 15/12 calories
Partner two completes: 15 kettlebell swings and 15/12 calories

Use a heavier weight on your kettlebell today. If push ups are a slow movement for you, then scale the difficulty so that you’re able to finish the 15 reps in less than 45 seconds.
For scoring, one round is complete once partner two has finished the swings and calories.

standard: 24/16
rx: 32/24
sport: 36/28
metcon: 10x 1:40 on, 0:20 off, resting entirely in round 6