- RX -
For time:
21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders

- INTERMEDIATE -
For time:
21 pull-ups
1:30 double-under attempts
15 pull-ups
1:00 double-under attempts
9 pull-ups
:30 double-under attempts

- BEGINNER -
For time:
15 ring rows
45 single-unders
12 ring rows
36 single-unders
9 ring rows
27 single-unders

AMRAP 8:
100-m jog
20 single-unders
10 alternating spiderman stretches
10 push-ups to down dog
10 scap pull-ups

Post-workout:
1 set:
200-m single-arm DB overhead carry (35/50 lb)
- Alternate arms as needed.

1 set:
1:00 lacrosse ball chest mash/side
1:00 band pull-aparts
- Perform chest mashing on the floor or against the rig as needed.

For time:
21 double-DB bent over rows (35/50 lb)
63 double unders
15 double-DB bent over rows
45 double-unders
9 double-DB bent over rows
27 double-unders
- Use two DBs.