Skill
5 rounds:
One unbroken set of kipping pull ups
1 minute rest
One unbroken set of toes to bar
1 minute rest

The goal here is to scale both movements so that you can get at least 5 reps per set per movement, on average, across all 5 rounds. Use a band to scale the pull ups, and scale the toes to bar by reducing the target range of motion. Try to be strict about holding yourself to one minute of rest between your sets!

Workout of the Day
AMRAP in 8 minutes:
2-4-6-8-10-12-14… etc
Power snatch
Lateral burpee

Choose a light and manageable weight for the power snatches, and push the pace on the burpees. This workout is relatively short, so do your best to keep the intensity high across all 8 minutes. The first few rounds will likely feel quite confident, but avoid an all-out sprint so that you still have gas in the tank in the later and larger rounds.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 8×0:45 on, 0:15 off