Warm-up
20/15 calorie row
50 Double Unders
10 Triple Unders
30 Banded Goodmornings
Strength/Gymnastics
5 Deadlift 2xBW
10 Bench-press BW
Then Max effort Muscle-ups
Complete until you reach X muscle-ups
Games- 50
Regional- 30
Open- 20
8 Rounds or 20 minutes, whichever comes first is the cap
WOD
150/120 Calorie Row
500 Double Unders
*partition the Calories and the Double Unders however you choose to finish in the fastest time