Skill
10 sets of 3 strict or weighted pull up

This is a good chance to move up in difficulty on your pull ups, trying the next movement in the sequence of ring row-> banded pull up -> strict pull up -> weighted pull up. You won’t be on a timer once you start, but all ten sets should take about 10-15 minutes.

Workout of the Day
AMRAP in 20 minutes:
400 m run
25 wall balls

Your wall balls should take no more than 3 sets each round. This is a simple workout, so focus on excellent technique, full range of motion, and intentional pacing.

standard: 12/8, run/row/ski 400 or bike 1000
rx: 20/14, run
sport: 20/14, run, finish 6-7 rounds
metcon: 8x 2:00 on, 0:30 off