Skill
AMRAP in 8 minutes:
3 strict pull ups
5 kipping pull ups
7 push ups

You should ideally be scaling the volume and difficulty of your strict and kipping pull ups so that you can do them in one set with a little bit of rest after the push ups. If you normally go back and forth between a band and ring rows, this is a good time to practice with the band.

Workout of the Day
3 rounds:
2 minutes of calories (row, bike, or ski)
30 seconds of rest
2 minutes of sandbag cleans
30 seconds of rest

30 seconds is minimal rest; pace this like a 15 minute AMRAP and you’ll end up at a good cadence. Sprint at your own peril.

standard: 55/45
rx: 100/70
sport: 100/70, assault bike
metcon: 6×2:00 on, 0:30 off