Skill

7 sets:
3 strict pull ups
3 strict ring dips into a ring support hold

Rest about 90 seconds between sets

Scale the pull ups and dips so that you can complete them unbroken, but with some challenge. Hold at the top of your last dip for a good 5-20 seconds on the ring support hold if you’re able.

Workout of the Day

AMRAP in 8 minutes:
10 overhead lunges
35 crossovers

Grab an overhead lunge weight that makes you question whether you can go unbroken across the whole 8 minute workout. If the overhead position is at all sketchy or unstable, drop it down to a front rack lunges. Modify the jump rope volume and difficulty so that it takes no more than about 45 seconds per round.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:40 on, 0:20 off