WOD 1 Get a partner
5 min.
Hang from the bar. If you can hang for 5 min then do so.
Every time you come off the bar row 10/8 calories as fast as you can and get back on.
Partner must do burpees as long as you are off the bar.
Partners switch and repeat.
WOD 2
-2 min max muscle ups
-90 s max calorie row
-1 min max muscle ups
WOD 3
-5 sets of 5 seated box jumps for height.
take your time between sets.
Rest as much as needed
Increase height with each set if possible.
WOD 4
-6 attempts at max vertical wall jump