Warm-up: 500m row (slow), Plank, Wall Squats, Kip Swings

Specific: Pull-ups, Rope Turns

WOD: 

Rx: 4x1min each
double unders
pull-ups
lunges (no weight)
hollow rocks
rest

Option 1: 4x1min each
single unders
assisted pull-ups or ring rows
air squats
plank
rest