Skill
Every 2 minutes for 7 rounds:
One large set of strict pull ups
One large set of push ups

Use a band or switch to ring rows to modify the pull up difficulty; you should be able to complete 5-8 reps every round. Scale the push ups with a similar rep range in mind. Record your pull up reps and push up reps separately.

Workout of the Day
AMRAP in 12 minutes:
8 front squats
8 overhead squats
30 drag rope single unders
30 drag rope double unders

Keep the barbell weight light enough that you can do the front squats unbroken throughout the workout, and the overhead squats in no more than two quick sets. Scale the jump rope so that you aren’t taking more than about a minute to a minute and a half to get through both the singles and doubles each round.

standard: 65/45
rx: 95/65
sport: 115/85, drag rope crossovers and drag rope double unders
metcon: 4×2:00 on,1:00 off