Skill

Strict Weighted Pull-ups
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Spend a few minutes today working up to a max effort weighted pull-up. If you are still working on getting your first pull-up use this time to complete several max sets of pull-ups with a band or set of rings resting about two minutes between attempts. Challenge yourself by decreasing the thickness of bands you have been using or increase your depth for ring rows if possible.

Workout of the Day

AMRAP in 20 minutes
400m run
10 weighted sit-ups
20 burpees
10 weighted sit-ups

For the weighted sit-ups, hold the load close to your chest and focus keeping the movement strict. You won’t be able to help yourself by swinging the arms so test a few reps and make sure your weight works for you. If you are aiming for the sport standard, ensure your toes touch the bar without kipping or swinging to start. To scale, use a lighter weight for the sit-ups or perform standard sit-ups. If you’re unable to run swap it out for a 500m row or 1000m bike.

standard: 30/20 lb
rx: 50/35 lb
sport: strict toe-to-bar