Skill

7 sets of:
3 strict ring dips
Max set of strict pull ups

Rest about 90 seconds between sets.

See if you can bump up your total pull up count from what you got two weeks ago.

Workout of the Day

AMRAP in 10 minutes:
21 thrusters
12 toes to bar

Keep the thruster weight light enough that finishing each round in 2 sets is not out of the question. If you’re pushing hard and are strong on the movement, you might even be hanging onto unbroken thrusters throughout the workout. Modify the range of motion on the toes to bar so that they never take more than 3 or 4 quick sets.

standard: 55/45
rx and sport: 75/55
metcon: 5×1:40 on, 0:20 off