Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted

Try to bump up the weight by 2.5 – 5 pounds from when we did this two weeks ago, even if you’re doing them banded; grab a light band, thread it through a 2.5 pound plate, and wear it like a backpack!

Workout of the Day
4 rounds:
45 seconds of single arm dumbbell push presses
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 seconds of box jumps
15 seconds of rest

Pace this workout like a 12 minute AMRAP; 15 seconds will be just enough time to transition to your next station before you start moving again. Scale the ring dips with a band or by keeping your feet on the floor. You should be able to do at least 2-3 at a time for most of the workout. On the push presses, switch arms whenever you’d like so that you get an even amount of work on both sides.

standard: 20/12 inches, 35/20 lb
rx and sport: 24/20 inches, 50/35 lb
metcon: 12x 0:45 on, 0:15 off