Skill
10 sets of 3 strict pull ups (banded, unassisted, or weighted)

Rest about a minute between sets.

Continue your weight progression by bumping up a few pounds from the last time we did this (two Tuesdays ago). If you’re just starting out on the pull ups, use a thick band and add a small weight to your back; you’ll be sticking with the same band and increasing the weight week to week.

Workout of the Day
4 rounds:
1:15 of calories
0:45 of push ups
1:15 of wall balls
0:45 of rest

Try to hang on to larger sets than you might otherwise on the wall balls today; typically the intent of putting a movement last in an interval that includes rest like this one is to allow you to push a little bit harder on that movement knowing that recovery will immediately follow. Usually the machine occupies that spot, but today you have the opportunity to shoot for a few extra reps on the wall balls. The push ups can be scaled to a slightly harder difficulty because of the shorter time domain.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 8×1:15 on, 0:45 off