Skill

7 sets of
Strict weighted pull-ups (increasing)
then immediately a max set of push-ups

Today’s skill work focuses on upper body strength. You will complete 7 sets of weighted strict pull-ups for max reps adding weight for each set, followed immediately by a single max set of strict push-ups. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed and ditch the weight. When it comes to the pushups, use a box or other assistance method to keep the rep count high and complete a max set at the same difficulty level in each round.

Workout of the Day

AMRAP 20 Minutes
200m run
15 medicine ball sit-ups
10 burpees


For today’s longer duration triplet you want to start out at a sustainable and steady pace for the run. Do your best to perform your burpees at roughly the same speed per rep. When it comes to sit ups tap the medicine ball behind your head and then at your feet for each rep.

standard: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb