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 13 reps

Every minute on the minute x 4 rounds

Sandbag hold walk x 30 seconds

Every minute on the minute x 4 rounds

Side plank x 30 seconds per side

WOD

Competitive:

For time
2 rounds
8 strict pull-ups
30 double unders
2 rounds
8 chest to bar pull-ups
30 double unders
2 rounds
8 pull-ups
30 double unders

Performance:

For time
2 rounds
8 Jumping chest to bar
30 double unders (count misses)
2 rounds
8 jumping pull-ups
30 double unders (count misses)
2 rounds
8 ring rows (feet in line with rig upright)
30 double unders (count misses)

Lifestyle:

For time
2 rounds
8 ring rows (feet in line with rig upright)
45 single unders
2 rounds
8 ring row (any angle)
45 single unders
2 rounds
8 bent over DB row
45 single unders