Skill
7 rounds:
One set of hard strict pull ups (target: 3-5)
One set of easy ring rows (target: 8-12)
Rest 60-90 seconds
Keep the difficulty and reps on the strict pull ups the same as what you did two weeks ago, and try to bump up the number of ring rows that you’re completing each round.
Workout of the Day
AMRAP in 15 minutes:
20 sit ups
20 devil presses
200 meter run
Push the pace on the sit ups and run, and try not to slow to too much of a crawl on your devil presses. Pick a dumbbell weight that you’re comfortable snatching for moderate volume.
standard: 35/20
rx and sport: 50/35
metcon: 5×2:30 on, 0:30 off