Strength/Skill
Every 2:00, 3 Rounds
1) 6/6 X33-Tempo Single Dumbbell Row (3s hold, 3s down)
2) 15 Straight Arm Banded Pulldown w/ Pause at Bottom
3) Crossover Single/Double Under Practice

Conditioning
For Time:
500/400m Row
160 Double Unders (FX: 120)
16 Bar Muscle-Ups (FX: 8 Bar Muscle-Ups OR 16 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*9:00 Cap