Warm up
3 rds
30 toe raises
10 ring rows
10 sky reaches each side
10 minutes
Then
2 rds
5 front squat
5 strict press
5 thruster
-empty/light bar
5 minutes
Then
2-3 rds
4 pull ups
10 jump rope
4 thrusters
At level
Workout
21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3)