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

We’re doing one last repeat of last Tuesday’s pull up work today; try to increase on the number of “hard” strict pull ups by 1 rep per round over last week, ideally keeping the “easy” strict pull ups the same. Good luck!

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
AMRAP in 8 minutes:
30 double unders
6 deadlifts

Pick a heavy deadlift weight; you should always be able to do the 6 reps in at most 2 sets, but it’s ok if that gets tough by the end of the 8 minutes. Modify the jump rope volume and difficulty so that they take no more than 30-45 seconds per round.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 4×1:40 on, 0:20 off