Skill

10 sets of 3 strict pull up

Banded, unassisted, or weighted

Rest about 60-90 seconds between sets

Pick a difficulty that makes the 3 pull ups tough by the later rounds, and bump the difficulty up just a bit from two weeks ago if you did it then.

Workout of the Day

AMRAP in 9 minutes:
12 thrusters
24 double unders

Keep your thruster weight light enough that you can do most rounds unbroken. Scale the jump rope to a volume and difficulty that takes you no more than 30 seconds on average.

standard: 55/45
rx: 75/55
sport: 95/65, drag rope double unders
metcon: 3×2:30 on, 0:30 off