1 set:
:30 arm circles forward
:30 arm circles backward
:30 leg swings/leg
:30 plate hops

1 set:
10 ring rows, easy
10 push-ups from the knees
:30 single-unders

1 set:
10 scap pull-ups
10 push-ups to down-dog
:30 double-under practice

1 set:
1-5 strict pull-ups
:20 wall walk or plank hold
:30 double-unders

- RX -
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
- Complete 30 double-unders after each round.

- INTERMEDIATE -
5-10-15-15-15 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
- Complete 15 double-unders after each round.

- BEGINNER -
3-6-9-12-15 reps for time of:
Ring rows
Single-DB push presses (15/20 lb)
- Complete 15 single-unders after each round.

- MASTERS 55+ -
5-10-15-20-25 reps for time of:
Kipping pull-ups
Single-DB push presses (20/35 lb)
- Complete 30 double-unders after each round.

Post-workout
Tabata plank hold

Accumulate:
1:00 foam roll lats/side
1:00 foam roll calves/side

3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold

- Keep the 30-second intervals to 3 sets or less.
- Scale the plank hold by walking your feet forward and keeping your body more upright.
- Scale the L-sit hold by bringing the knees closer to your chest.

5-10-15-20-25 reps for time of:
Double-DB hang power cleans (35/50 lb)
Single-DB push presses (35/50 lb)
- Complete 30 double-unders after each round.