Skill
Strict, banded, or weighted pull ups
10 sets of 3 reps
Rest about a minute between sets

Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good way to bridge the gap.

If you’re new to this pull up work, pick a difficulty that makes the first 6-8 sets smooth and the last 2-4 tough.

Workout of the Day
At 0:00, for time:
18-12-6
Thruster
Toe to bar

At 6:00, for time:
6-12-18
Toe to bar
Thruster

12 minute time cap

We’ve got two identical but mirrored mini-workouts today, each with a 6 minute cap. Note that the second half starts on toes to bar! If you run into the 6 minute cap on the first half, just keep chipping away at the full sequence until the 12 minute mark. Otherwise, you’ll be recording two separate times today.
Dont’ beat up your hands too much on the toes to bar; switch to a V-up or medicine ball sit up if needed.

standard: 65/45
rx: 95/65
sport: 95/65, never stopping for more than 10 seconds during each mini-wod
metcon: 4:00 on, 2:00 off, 4:00 on