7 mins
3 Attempts for Max Reps of either:
Bar Muscle Ups
Chest to Bar Pull Ups
Pull Ups
(Continuous reps, your set ends when drop off the bar or your feet touch floor)
B) 15 min AMRepsAP
"Rope Ladder"
1 Rope Ascent 4.5m
10 Double Unders
2 Rope Ascents 4.5m
20 Double Unders
3 Rope Ascents 4.5m
30 Double Unders
4 Rope Ascents 4.5m
40 Double Unders
5 Rope Ascents 4.5m
50 Double Unders
etc...etc...