SKILL
For Quality:
Accumulate 50 reps of one of the following pulling movements
– Kipping Pull-up
– Kipping C2B
– Butterfly Pull-up
– Butterfly C2B

Stimulus: This is NOT for time, but you should be finishing your reps in no more than 12:00, if not, you should choose an easier skill.
Preferably choose a skill that is a weakness you need to work on.

The emphasis here is on good, smooth reps with good technique. Try to go for manageable sets that allow you to work on consistency for example 10 x 5 rather than going for a big set and then breaking up to singles or doubles afterwards.

METCON
Every 3:00 x 6
200m Run
10 Pulling Movement
10 High Box Jump

Start every interval with the hardest level of pulling movement you can manage, then scale down once you reach failure:
Strict Chest-to-Bar
Strict Pull-up
Ring Row
Barbell Row