Workout of the Day
4 rounds for time:
500 meter run
40 air squats
20 pull ups (strict, kipping, banded, or ring rows)

30 minute time cap

Focus on keeping a steady and sustainable pace across all three movements today. Keep the run under control, pause for a heartbeat at the top of every squat, and break up the pull ups early and often. This is fairly high volume on all three movements, so plan for a longer workout.

standard and rx: as written
sport: chest to bar pull ups
metcon: 4×5:00 on, 1:00 off