Skill
10 sets of 3 strict pull up (banded, unassisted, or weighted)

Pick a difficulty that lets you hit one set every minute or so. Try adding just a small weight, even if you’re still working with a band; adding a weight to your back while being assisted by the band is a great way to start to bridge the difficulty gap between bands.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
3 power cleans
6 push ups
9 air squats

This format is a classic, and this workout is the origin of this format! Count your rounds and reps for each of the 5 rounds, and add them up at the end. Use a power clean weight that has you hitting mostly singles with the potential for a few touch and go. 6 push ups should feel easy in the first two or three rounds. It will get harder.

standard: 95/65
rx & sport: 135/95
metcon: 5×3:00 on, 1:00 off