Skill
8 sets of 3 strict or weighted pull ups

Scale to ring rows or banded pull ups if you don’t yet have unassisted pull ups.

Workout of the Day
AMRAP in 15 minutes:
200 m run
20 thrusters
20 sit ups

Keep your thrusters very light; you should be able to go unbroken in any given round, whether you choose to or not. Get in a flow and enjoy the conditioning.

standard: 25/15
rx: 45/35
sport: 65/45, 10 T2B
overachiever: 75/55, 10 T2B