Skill
5 rounds:
1 minute of strict pull ups
1 minute plank
1 minute rest

We’ll be using the same interval for the skill work that we do for the workout. Pick a pull up difficulty that lets you tackle some larger sets today.

standard: banded pull ups or ring rows
rx: strict pull ups
sport: bar muscle ups

Workout of the Day
5 rounds:
1 minute of push presses
1 minute of kettlebell swings
1 minute of calories (bike, row, or ski)

You should be able to do two or three solid sets each minute on both your push presses and your kettlebell swings. There is no programmed rest in this workout, so don’t get too aggressive with your pace.

standard: 65/45 lb, 20/12 kg
rx: 95/65 lb, 28/20 kg
sport: 95/65 lb, 32/24 kg (the barbell weight being the same as rx is intentional: big sets)
metcon: 5×2:00 on, 1:00 off