Skill
6 rounds:
3 hard strict pull ups
6 easy strict pull ups
Rest 1-2 minutes

Use any combination of weights and bands that lets you hit 3 hard reps, quickly reduce the difficulty, and then follow up with about 6 more easy reps. Some potential combinations are below:

3 pull ups (grey band) plus 6 ring rows
3 pull ups (green band) plus 6 pull ups (grey band)
3 pull ups (strict) plus 6 pull ups (blue band)
3 pull ups (weighted) plus 6 pull ups (strict)

Workout of the Day
For time:
21-15-9
Strict Press
Lateral Burpee
After every round, complete 75 double unders

12 minute time cap

The strict presses should be done at a weight light enough that you never drop below sets of about 5, with relatvely short rest between them. Don’t sacrifice core tension and good positioning to cheat to an easier position on the lift; let yourself slow down a little bit from the burpees and double unders to focus on technique. Choose a volume and difficulty of jump rope that takes no more than 90 seconds to complete, even when tired.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:40 on, 0:20 off