Workout of the Day
4 rounds:
3 minutes of calories
2 minutes of devil presses
1 minute of pull ups (strict or kipping)
3 minutes of rest

The calories and the devil presses, at a combined 5 minutes of work per round, will wear you down quite a bit by the time you get to the pull ups. Set yourself the goal of saving a little bit in the tank each round so that when you do get to the pull ups you can start on them right away and get a good chunk of work in during that last minute. Scale the pull ups to a difficulty that lets you get at least 10-15 reps per round.

standard: 35/20
rx: 50/35
sport: 50/35, bar muscle ups
metcon: 4×6:00 on, 3:00 off