WOD
8:00 AMRAP
-20/15 calorie row
-40 double-unders
8:00 rest
8:00 AMRAP
-200m run
-10 pull-ups (c2b)
Scaling:
If you can do more than 10 strict pull ups when fresh. Use strict pull ups
Next down is 10 butterfly pull ups
Next down is hold yourself above the bar for 20 cumulative seconds
Next down is 10 kipping pull ups
Next down is 5 halting (3-down) negative strict pull up
Next down is 5 strict negative strict pull up
Next down is 10 ring rows at the highest difficulty you can manage