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

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
5 rounds for time:
10 hang power snatches
20 air squats

12 minute time cap

Scale the snatches to a weight light enough that you can finish each round in no more than 2 quick sets with a short rest. This workout should let you move without much downtime across all 5 rounds. Focus on good range of motion on both the hang power snatch and (especially) the air squat, even if you’re moving fast.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×1:20 on, 0:40 off