Skill
EMOM for 15 minutes
[1's] max set of strict pull-ups
[2's] 30 seconds weighted step-ups, left leg
[3's] 30 seconds weighted step-ups, right leg
On the first minute, do a max set of strict pull-ups, starting from a dead hang and pulling until your chin is over the bar, holding full range as fatigue sets in, scale by using a band or doing ring rows. On the second minute, do 30 seconds of weighted step-ups on your left leg, placing your whole foot on the box, driving through your heel, and standing tall at the top, scale the step-ups to bodyweight. On the third minute, do 30 seconds of weighted step-ups on your right leg, driving through your heel and standing tall at the top. Repeat that rotation for 15 minutes.
Workout of the Day
For time
21 deadlifts
200m run
15 deadlifts
200m run
9 deadlifts
200m run
Start with 21 deadlifts and a 200m run, then 15 deadlifts and a 200m run, then 9 deadlifts and a 200m run. For the deadlifts, set your back flat before you pull, keep the bar close, and stand tall at the top, scale by lightening the load so your mechanics don't break down later in the workout. Pace the runs so you can get right back on the bar. Your score is your time.
standard: 155/105 lb
rx: 185/135 lb
sport: 225/155 lb