Warm up
2 Rounds
10 Air Squats
6 Burpee Broad Jumps
10 Kip Swings
6 Cal Bike

Skill- 15 minutes double under practice or if you have your doubles
-take attempts at max unbroken double under, write score on the board
OR if you have 100 unbroken doubles go for max unbroken TRIPLE unders.

Wod
“Nicole”
20 Min AMRAP
400m Run
Max Unbroken Pull Ups

*Max pull ups means hang up on the bar and do pull ups as long as you can, when you drop, go run 400m.
this wod can be done with ring rows as well. Set yourself under the rings, feet way out in front you, to make a difficult ring row for yourself. Perform max ring rows until you have have to stop or let go of the rings, when you stop go run.