Skill
AMRAP in 7 minutes:
5 strict pull ups
20 second L sit

It’s ok if your pull ups break down to singles, as long as you’re able to finish all 5 in no more than about 30 seconds each round.

sport: 3 bar muscle ups (banded or jumping so that you finish under 30 seconds)

Workout of the Day
5 rounds, 3 minutes on, 1 minute off
6 push ups
12 sit ups
12 thrusters

Your thruster weight should allow you to finish the 12 reps in no more than two sets throughout all 5 rounds. Track rounds and reps for each of the 5 rounds, then add them up at the end of the workout.

standard: 45/35
rx: 75/55
sport: 95/65, 6 toes to bar instead of sit ups
metcon: 5×3:00 on, 1:00 off