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Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

:10 Bar Hang
10 Ring Rows
10 Pineapple Pickers
:15 Tuck or Hollow Hold

Strength/Skill

Three Sets, Not For Time:

Rope Climbs x 1-3 Reps
Handstand Hold or Plank Hold x :30
Superman Hold x :45

WOD

Complete the Following For Time:

80 Double-Unders
30 Hang Power Cleans 95/65
20 Burpees Over the Bar
40 Double-Unders
15 Hang Power Cleans
10 Burpees Over the Bar

10 Minute Time Cap