Skill
5 rounds:
30 seconds of strict pull ups
30 seconds of rest
30 seconds of hand release push ups
30 seconds of rest

Challenge yourself on both the pull ups and the push ups today; the constrained time that you’re working in means that even if you choose a very tough difficulty you’ll still be rescued by the clock every round. As long as you’re getting at least a couple of reps of each movement in each 30 second interval, you’re good to go.

Workout of the Day
4 rounds for time:
8 deadlifts
400 meter run

14 minute time cap

Pick a heavier weight on the barbell for this workout. It should be tough enough that even though the rep count is small each round, it isn’t gauranteed that you can go unbroken. Despite the deadlift being heavy, the runs will take up the majority of your time, so move fast!

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 4×2:00 on, 0:30 off