Skill
AMRAP in 7 minutes:
5 strict pull ups
30 second L sit

You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport variant if you’re totally confident that you can safely practice them.

rx: strict pull ups/plank
sport: 1 rope climb instead of strict pull ups

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25-30…etc
Push ups*
*Before each round of push ups, complete:
10 front rack lunges

Pick a barbell weight that lets you finish each round of lunges in no more than two or three sets with consistent form.

standard: 95/65
rx: 135/95
sport: 155/105, handstand push ups