Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

30 Second Dead Hang
15 Push-Ups or Knee Push-Ups
15 Alternating Lunges
60 Seconds Skipping
30 Second Scap Pull-Ups
30 Seconds Double Under Attempts
10 Pull-Ups or Ring Rows

WOD

For Time ~ In Pairs ~ Split Reps 

COMPETITIVE

100 Pull-Ups
200 Push-Ups
300 Box Step-Ups
400 Double Unders

PERFORMANCE

60 Negative Pull-Ups or 100 Ring Rows
200 Push-Ups or Elevated Push-Ups
300 Box Step-Ups
600 Single Unders

LIFESTYLE

60 Ring Rows
100 Push-Ups
140 Box Step-Ups
200 Single Unders