Skill
10 rounds:
15 seconds of strict pull ups
45 seconds of rest

Pick a difficulty that lets you hit 3-5 reps in every 15 second interval. Use a band or add external weight as needed to decrease or increase the difficulty, respectively.

standard: banded
rx: unassisted
sport: weighted

Workout of the Day
For time:
400 m run
20 deadlifts
40 med ball sit ups
400 m run
40 med ball sit ups
20 deadlifts
400 m run

16 minute time cap

We’re tackling a heavier deadlift today, so consider adding 10-20 pounds to whatever weight you typically work with. If you’re reduced to sets of 5 by the load, that’s totally fine as long as your position doesn’t suffer. Chip away at the med ball sit ups, and then try to push the pace on the run.

standard: 155/105, 12/8 lb ball
rx: 225/155, 20/14 lb ball
sport: 245/175, 30/20 lb ball
metcon: 6:00 on, 1:00 off, 6:00 on