Skill

7 rounds of
Max set of strict pull-ups
then immediately
A max set of dumbbell bent over rows on each arm

Today’s skill work focuses on upper body pulling strength. You will complete 7 sets of strict pull-ups for max reps, followed immediately by max reps of dumbbell bent-over rows on each arm. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed. For the bent-over rows, choose a weight that allows you to maintain a flat back and control the dumbbell through the full range of motion. Choose a weight that gets you around 10 reps on each arm. Prop one knee up on a box or bench to balance while you perform the movement. Take enough rest between each of the 7 sets to ensure high-quality reps in every round.

Workout of the Day

for time
50-40-30-20-10
wall ball shots
15 burpees after every round

~20 minute time cap

To scale the wall ball shots, use a lighter medicine ball, throw to a lower target, or substitute with light goblet squats. For the burpees, step back and step up instead of jumping, or switch to straight-arm up-downs. To manage the overall volume and finish under the 20-minute time cap, reduce the number of burpees performed after each round, or cut the total volume by eliminating the first round of 50 and starting the workout at the round of 40

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb, burpees over parallette or barbell