Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Active hang
Ring row
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Strength
Every 1:30 on the minute x 4 rounds
Dumbbell bent over row x 12 reps
Every minute on the minute x 4 rounds
Dumbbell farmer hold x 30 seconds
Every minute on the minute x 4 rounds
Hollow Hold x 30 seconds
WOD
Competitive:
As many rounds as possible in 16 minutes
8 pull-ups
25 double unders
25 sit-ups
Performance:
As many rounds as possible in 16 minutes
8 jumping pull-ups
25 double unders or double singes (count misses)
25 sit-ups
Lifestyle:
8 Ring rows
30 single unders
25 sit-ups