Skill
5 rounds:
3-5 hard strict pull ups
5-10 easy strict pull ups or ring rows
Rest 1-2 minutes

This is a repeat from two weeks ago. The goal today is to do the same number of “hard” pull ups, but increase the number of “easy” pull ups compared to that last session.

You’ll be tackling two different difficulties of pull ups in this bodyweight strength work. You might do unassisted pull ups for the “hard” reps and banded pull ups for the “easy” reps, or lightly banded pull ups for “hard” and heavily banded for “easy,” or heavily banded for “hard” and ring rows for “easy.” Whatever your setup, the goal is to move immediately from one style to the next, and to have the second set of pull ups be easy enough that you can get about twice as many as you got on the first set. Rest a minute or two between sets.

Workout of the Day
3 rounds for time:
90 drag rope single unders
21 thrusters

15 minute time cap

Scale the thruster weight to something that lets you finish the 21 reps in no more than 3 quick sets fresh; this movement can slow down quite a bit, so you want to be on the conservative side with your weight selection.

standard: 65/45
rx and sport: 95/65
metcon: 3×3:00 on, 1:00 off