2 ROUNDS 
:30 Single Unders* 
10 Alt. Tuck-Ups 
8 Ring Rows 
8 Alt. Box Step-Ups 

*Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders. 

Into…

1-2 ROUNDS (Time Permitting)
:20 Double Unders 
10 Alt. V-Ups 
6 Kip Swings 
8 DB Goblet Box Step-Ups 
 

1.) EMOM x 6 MINUTES
MIN 1 - 5-7 Kip Swings*
MIN 2 - 3-5 Strict Pull-Ups*

*Complete on Rig or Rings.

(No Measure)

-Short Rest b/t Part 1 & Part 2-

2.) 3 SETS
Choose one of the following...

Option 1:
1 High Ring Transitions*
+
1 Muscle-Up

Or...

Option 2:
1 Kip Swing
+
2 Pausing Kipping Pull-Ups**

*1 Rep= Finishing in catch position w/o press out.
**Pause for :01 with chin above the bar.

(No Measure)
 

AMRAP x 18 MINUTES
40 Double Unders
20 Alt. V-Ups
10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

(Score is Rounds + Reps)

Option 1 RMU: Burpee Bar Muscle-Up
Option 2 RMU: Burpee Pull-Up
 

FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 -- "Chad" Extra Credit

*Weight Vest Optional

(No Measure)