SWOD: Explosive pull ups.
Accumulate 25 explosive pull ups. If you can, pull ups from the lower bar and explode up and grab the higher bar. Or mess around with clapping pull ups, or hand switch pull ups. If you are still on bands, practice pulling as explosively as possible, and still accumulate 25 reps.
Metcon: 12:00 of:
- sprint 40 yards
- walk back to the start
Your score is the number of All Out Effort sprints you can get done in the 12:00 time limit.