Skill
6 sets:
4 strict pull ups
4 kipping pull ups
1 minute plank hold

Rest a minute or two between sets. Scale the strict pull ups to banded or ring rows, and modify the kipping pull ups by either practicing just the kipping swing in isolation, or working on the full kipping pull up with a band. Try to move quickly from the strict to the kipping to the plank before taking roughly a minute of rest.

sport: 4 strict, 4 kipping, 4 chest to bar, one set

Workout of the Day
4 rounds:
1:20 of lateral burpees
1:20 of overhead squats
1:20 of calories

Use a light barbell on your overhead squats today; you should be able to hang on to a relatively large set size without too much issue. Pick a steady and sustainable pace across all three movements so that you don’t gas out early in this long interval. If your shoulder flexibility doesn’t allow you to overhead squat, bring that bar down to a front squat (keep the weight the same).

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×2:00 on, 1:00 off