Warmup 

Mobility –

Green bands 
Strength 

In 3 sets find 

10 rep max front rack lunge 
WOD 18 min AMRAP 

1 rope climb 

1 front rack lunge 135/95

1 bar muscle up 

30 double unders 

2 rope climbs 

2 front rack 135/95 

2 bar muscle ups 

30 double unders 
Add 1 rep to each movement every round, double unders stay at 30 reps.