Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
TRX Row

Strength

Every 1:30 on the minute x 4 rounds

Strict chin-up x 6-12 reps

Every minute on the minute x 5 rounds

Sand bag hold x 40 seconds

WOD

For Time

COMPETITIVE

8-7-6-5
Pull-ups
65-55-45-35
Double Unders

-into-

6-5-4-3
Chest to Bar
50-40-30-20
Double Unders

PERFORMANCE

8-7-6-5
Jumping Pull-ups
65-55-45-35
Double Unders (Count Misses)

-into-

6-5-4-3
Jumping Chest to Bar
50-40-30-20
Double Unders (Count Misses)

LIFESTYLE

8-7-6-5
Ring row
65-55-45-35
Single Unders

-into-

6-5-4-3
Bent over DB row
50-40-30-20
Single Unders