Skill
EMOM for 10 minutes:
One set of a bar muscle up drill
OR
One set of kipping pull up practice

Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to you.

Here is a sequence of bar muscle up drills, in roughly ascending order of difficulty. I’ll repeat for emphasis: learn to use the bands.
Jumping bar muscle up (set a box up underneath your bar)
Banded hip-to-bar
Banded bar muscle up
Hip-to-bar
Bar muscle up

Workout of the Day
AMRAP in 16 minutes, with a partner:
Partner one completes:
20 sit ups
12 overhead lunges

While partner one works on sit ups and overhead lunges, partner two accumulates calories on their machine. Once partner one finishes the sit ups and OHL, switch. Your team’s score is the total calories accumulated on the machine throughout the workout.
This is relatively short for a team workout, so really push the pace on the machine.
Scale the overhead lunge to a front rack lunge if you lack the shoulder mobility to safely maintain that position.

standard: 65/45
rx: 95/65
sport: 95/65, unbroken OHL, fast calories (rower target cal/hr: 1200/900.
assault bike target watts: 300/240)
metcon: 8×1:20 on, 0:40 off