Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted

Shoot for another small increase in weight (2.5-10 pounds) from the last time you did this, even if you’re using a band. Take a minute or so to rest between sets, and do your best to avoid kickstarting the movement with a mini-kip.

Workout of the Day
AMRAP in 12 minutes:
20 sit ups
12 lateral burpees
12 deadlifts

Pick a challenging weight on the deadlifts; it’s ok to have to break those up into 2 or 3 sets, even though the per-round volume is relatively low. Try to hang on to a steady cadence on the sit ups and burpees, pacing those movements around the goal of consistently having energy for the deadlift.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 6×1:30 on, 0:30 off