Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
10 Scap Pull-Ups
10 Ring Rows

WOD

For Time

COMPETITIVE

30 Double-Unders
15 Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
5 Burpee Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
15 Pull-Ups

PERFORMANCE

30 Double-Unders or 50 Single Unders
15 Ring Rows
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
5 Burpee Pull-Ups
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
15 Ring Rows

LIFESTYLE

30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
5 Burpee Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows