200 Meter Run or 250 Meter Row
10 Seated Dips or Dips - 5 Push Ups
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Skill - 8 Min Rotating EMOM
Min #1. :30 Max Ring Push Ups or Push Ups
Min #2. :30 Max Ring Dips or Dips
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WOD - Part A - 4 Min AMRAP
20/15 Calorie Row / Ski / Bike
5 Rope Pulls L1, 1 Rope Climbs L2, 2 Rope Climbs L3
20 Double Unders or 40 Single L1, 40 Double Unders L2, 80 DU's L3
8/6 Banded Pull Ups, 8/6 C2B Pull Ups L2, 8/6 Muscle Ups L3
*Rest 2 Mins then Part B
Part B - 8 Min AMRAP
20/15 Calorie Row / Ski / Bike
5 Rope Pulls L1, 1 Rope Climbs L2, 2 Rope Climbs L3
20 Double Unders or 40 Single L1, 40 Double Unders L2, 80 DU's L3
8/6 Banded Pull Ups, 8/6 C2B Pull Ups L2, 8/6 Muscle Ups L3
*Rest 2 Mins then Part C
Part C - 12 Min AMRAP
20/15 Calorie Row / Ski / Bike
5 Rope Pulls L1, 1 Rope Climbs L2, 2 Rope Climbs L3
20 Double Unders or 40 Single L1, 40 Double Unders L2, 80 DU's L3
8/6 Banded Pull Ups, 8/6 C2B Pull Ups L2, 8/6 Muscle Ups L3
**The only thing that changes each time is the duration.