Skill
Every 45 seconds for 10 rounds (for a total of 5 rounds of each)
Odd: One set of kipping pull ups
Even: One set of toes to bar

If you need to scale the difficulty of these movements, then drop the kipping pull ups to banded pull ups or ring rows, and either reduce the range of motion on the toe to bar or switch it out for sit ups.

Workout of the Day
AMRAP in 10 minutes:
20 box jumps
20 overhead lunges

You should be able to get through your lunges in no more than two or three sets. If you don’t yet have the flexibility to safely hold the overhead position, switch to a front rack or goblet lunge.

standard: 45/35 lb, 20/12″
rx: 75/55, 24/20″
sport: 95/65, 24/20″
overachiever: 135/95, 24/20″