Warmup
Skills
A.For 1 round, spend 2 minutes on each movement, trying to accumulate as many reps as possible:
Strict Ring Muscle Up
Strict Pull-Up
Rope Climb
Rest 30 seconds between each round
*If you don't have strict muscle ups, perform false grip strict ring pull-ups or rows
B.2 sets:
10 single arm DB row/side
10 strict toes to bar for quality
-rest 1 minute between rounds
WOD 25 min cap
3 Rounds for Time: Run 400 meters 75 Double-Unders 15 Burpee Box Jump-Overs 24/20 inches
-Rest 3min
scale back :
50 double unders
10 burpee bj over
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